Lying Leg Curl
Lying face-down leg curls. Classic hamstring isolation. It works mainly the hamstrings, with help from the calves.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Lying Leg Curl
- Lie face down with the ankle pad just above your heels and your knees in line with the machine's pivot; hold the handles.
- Curl the pad towards your glutes as far as it goes, keeping the hips pressed into the bench.
- Pause for a second at the top with the hamstrings fully squeezed.
- Lower slowly to almost straight legs. If the hips lift off the pad, the weight is too heavy.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Hamstrings | Biceps femoris |
| Secondary | Calves | Triceps surae |
Muscle data from StrengthLog.
Why do it
- Hamstrings at the knee, which squats miss
- Balances the front of the thigh
- Knee joint stability
How Flawless ranks Lying Leg Curl
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Lying Leg Curl by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Lying Leg Curl work?
It works mainly the hamstrings, with help from the calves.
How do you do Lying Leg Curl?
Lie face down with the ankle pad just above your heels and your knees in line with the machine's pivot; hold the handles. Curl the pad towards your glutes as far as it goes, keeping the hips pressed into the bench. Pause for a second at the top with the hamstrings fully squeezed. Lower slowly to almost straight legs. If the hips lift off the pad, the weight is too heavy.
How does Flawless rank Lying Leg Curl?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.