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Lying Leg Curl: Discussing The Benefits, Muscles Worked, And Alternatives

One of the best isolation exercises for the hamstrings is the lying leg curl, sometimes called the hamstring curl. It should be one of your go-to posterior chain (the muscles on the back of your body) exercises if you want to build muscle and strength in your hamstrings. Lying leg curl machine exercises are an excellent addition to any practical lower-body strength training routine and can be done in various positions.

In this blog, we will explore the lying hamstring curl machine exercises and their numerous benefits and learn how to do a lying leg curl at home.

Lying Leg Curl Muscles Worked

Lying leg curl exercises target the hamstrings (biceps femoris, semitendinosus, and semimembranosus) and calf muscles (gastrocnemius and soleus muscles). When lowering your feet back down, your buttocks (gluteus muscles), thighs (quadriceps) and front of the shins (tibialis anterior) are other secondary lying leg curl muscles worked with it.

How to Do Lying Leg Curls?

Given below are the steps to guide you on how to use a lying leg curl machine for exercise: 

  1. Lie face down on the lying leg curl and leg extension machine, stretching your legs out fully. The roller pad should be positioned a few inches above your calves and slightly above your heels.
  2. Hold onto the support handles located on either side of the machine.
  3. Breathe out, bend your knees, and bring your ankles as close to your buttocks as you can. Maintain a strong hip position on the bench. Hold for a moment.
  4. Breathe as you carefully and slowly bring your feet back to the first position.

Throughout the exercise, you can use your toes to help target your calves or hamstrings. Pointing your toes isolates the calf muscles while curling them towards the shin and activates the hamstrings.

Lying Leg Curl Benefits

There are various lying leg curl benefits, some of which are given below: 

  1. It’s ideal for developing strength and hypertrophy

Lying leg curl exercise can bring great strength and size gains for the posterior chain. This can happen with proper execution and focus on controlling the movement as well as contracting your hamstrings hard during the concentric phase.

  1. It can help to address muscular imbalances.

Doing the lying leg curl can help to specifically develop the strength and work capacity of your hamstrings, helping to balance out the strength ratio between the posterior and anterior chains.

  1. It can contribute to athletic development.

Many sports rely on legs to produce muscular power. The hamstrings play a pivotal role in this, as they produce a lot of energy for knee flexion and hip extension — both vitally important for running. Hence, a lying hamstring curl machine is important in developing an athletic physique. 


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