Lying Leg Curl

The classic hamstring builder — prone position provides superior stretch and allows heavy loading for maximum strength and muscle development

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⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Isolation)
Primary Muscles	Hamstrings
Secondary Muscles	Calves, Glutes
Equipment	Lying Leg Curl Machine
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Pad adjustment: Set pad height so it rests on lower calves, just above Achilles
2. Knee position: Knees should be just off the edge of the bench (not on it)
3. Lie prone: Face down, chest and stomach flat against bench
4. Hip contact: Hips should be in contact with the bench (don't arch excessively)
5. Ankle positioning: Pad should contact lower calves/Achilles area
6. Grip: Hold handles firmly for stability
7. Starting position: Legs extended with slight bend, toes pointed down or neutral

Equipment Setup Details

Component	Setting	Purpose	Critical Point
Pad height	Just above ankles	Proper leverage	Too high = knee stress
Bench angle	Flat or slight decline	Comfort, hip position	Some machines adjust
Knee placement	Just past edge of bench	Full ROM, no restriction	Not ON the bench
Starting leg position	Extended with slight bend	Maintain hamstring tension	Never fully locked

Critical Setup: Knee Positioning

Your knees should hang just off the edge of the bench, not resting on it. This allows full range of motion and proper biomechanics. If your knees are on the bench, you'll feel restriction and potential knee discomfort.

Pre-Exercise Checklist

• Lying face down, body flat on bench
• Knees positioned just past edge of bench (not on it)
• Pad positioned just above ankles/Achilles
• Hips in contact with bench (minimal arch)
• Hands gripping handles for stability
• Slight bend in knees (not locked out)
• Weight selected and pin inserted
• Ready to curl without jerking or momentum

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🔄 Execution

The Movement

🎯 Starting Position

What's happening: Hamstrings under stretch, ready to contract

1. Lying prone (face down) on bench
2. Legs extended with slight bend in knees
3. Pad against lower calves
4. Hips pressed against bench
5. Hands gripping handles
6. Already feeling hamstring stretch

Breathing: Inhale, prepare to curl

Feel: Hamstrings slightly stretched and loaded

Important: This stretched position is the lying curl's unique advantage

⬆️ Concentric (Curling) Phase

What's happening: Hamstrings contract to bring heels toward glutes

1. Curl heels toward buttocks — pull with hamstrings
2. Drive pad up in smooth arc
3. Keep hips down — don't lift them off bench
4. Maintain upper body stability
5. Continue until maximum contraction
6. Breathing: Exhale as you curl

Tempo: 1-2 seconds (controlled, powerful)

Feel: Intense hamstring contraction, building burn

Cue: "Heels to butt, hips stay down"

Target: Pad should nearly touch glutes at full contraction (or as close as your flexibility allows)

💥 Peak Contraction

What's happening: Maximum hamstring shortening

1. Heels curled as high as possible
2. Squeeze hamstrings hard — 1 second hold
3. Hips remain on bench (check this!)
4. Don't let momentum take over
5. Feel the intense contraction

Advanced: Hold for 2-3 seconds for enhanced activation

Check: Can you squeeze harder? If yes, you're not at peak yet

⬇️ Eccentric (Lowering) Phase

What's happening: Controlled lowering under resistance

1. Slowly lower the weight — resist gravity
2. Don't let weight stack slam down
3. Control the descent for 2-3 seconds
4. Maintain tension throughout
5. Breathing: Inhale as you lower
6. Return to stretched position with slight knee bend

Tempo: 2-3 seconds minimum (slower = better)

Feel: Hamstrings lengthening under tension, stretch at bottom

Critical: The eccentric phase builds strength and prevents injury — NEVER rush it!

Bottom position: Feel a strong stretch in hamstrings, but knees maintain slight bend (not locked)

Key Cues

Primary Cues

• "Heels to butt" — simple, effective target
• "Hips stay glued down" — prevents cheating
• "Squeeze at the top" — maximizes contraction
• "Control the negative" — eccentric strength emphasis

Secondary Cues for Form Issues

Issue	Cue	What It Fixes
Hips lifting	"Press hips into bench"	Stops compensation
Jerky movement	"Smooth and controlled"	Eliminates momentum
Partial ROM	"Touch your butt with heels"	Full contraction
Too fast	"2 seconds down, pause, 1 second up"	Time under tension
Lower back arching	"Neutral spine, engage core"	Spine safety

Tempo Guide

Training Focus	Concentric (Up)	Peak Hold	Eccentric (Down)	Rest at Bottom
Strength	1-2s	1s	2-3s	0s
Hypertrophy	1-2s	2s	3-4s	0s
Eccentric Focus	1s	0-1s	4-6s	0s
Constant Tension	2s	2s	3s	0s (no lockout)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation	Notes
Hamstrings	Knee flexion — sole primary driver	██████████ 98%	Maximum isolation

Hamstring Muscle Breakdown:

• Biceps Femoris (Long Head): 98% activation
• Biceps Femoris (Short Head): 95% activation
• Semitendinosus: 98% activation
• Semimembranosus: 98% activation

Highest Hamstring Activation

Studies show lying leg curls produce among the highest hamstring EMG (electromyographic) activation of any exercise, rivaling or exceeding even Nordic curls in total muscle recruitment.

Secondary Muscles

Muscle	Action	Activation	Role
Gastrocnemius (Calves)	Assists knee flexion	█████░░░░░ 48%	Crosses knee joint
Glutes	Stabilize hips, slight contribution	███░░░░░░░ 30%	Prevent hip flexion

Stabilizers

Muscle	Role	Activation
Lower Back/Erector Spinae	Maintain neutral spine	████░░░░░░ 35%
Core	Prevent excessive arching	███░░░░░░░ 25%

Unique Advantages of Lying Position

Why the prone (lying face down) position is superior for certain goals:

1. Superior stretch at bottom: Hips extended = maximum hamstring lengthening
2. Heavy loading potential: Stable position allows more weight than seated
3. Natural movement arc: Follows hamstring's natural line of pull
4. Glute involvement: Slight hip extension component adds posterior chain work

Biomechanical Comparison:

Position	Hip Angle	Best For	Unique Advantage
Lying	Extended (straight)	Stretch, heavy loads	Maximum stretch at bottom
Seated	Flexed (bent ~90°)	Peak contraction	Constant tension, safer for low back
Standing	Neutral	Unilateral work	Balance component

Research findings:

• Lying leg curls show 98% peak hamstring activation
• Greater muscle fiber recruitment at stretched (bottom) position
• Allows progressive overload with heavier weights than other variations

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Lifting hips off bench	Using glutes/lower back to assist	Reduces hamstring isolation, back strain risk	"Hips glued to bench," reduce weight
Using momentum/swinging	Jerking weight up explosively	Removes muscle tension, injury risk	Lighter weight, controlled tempo
Partial range of motion	Not curling heels all the way up	Misses peak contraction	"Heels to butt" cue, reduce weight if needed
Locking knees at bottom	Fully straightening legs	Removes tension, joint stress	Maintain slight bend throughout
Hyperextending lower back	Excessive arch in lumbar spine	Lower back injury risk	Engage core, neutral spine
Too fast eccentric	Dropping weight quickly	Wastes growth stimulus, injury risk	"3 seconds down" — count it out
Toes pointed excessively	Extreme plantar flexion	Calf cramping	Neutral or slightly flexed ankle
Uneven curling	One leg does more work	Muscle imbalances	Single-leg variation to assess/fix

Most Critical Error

Lifting hips off the bench: This is the #1 form breakdown on lying leg curls. When you lift your hips, you're using glutes and lower back to assist, which defeats the purpose AND increases injury risk. If you can't keep your hips down, the weight is too heavy.

Self-Check Checklist

• Hips remain in contact with bench throughout (CRITICAL)
• Upper body stable — not rocking or swinging
• Full range of motion (heels to butt, controlled stretch at bottom)
• Squeeze and pause at peak contraction
• Slow, controlled eccentric (2-3+ seconds)
• Slight bend maintained at full extension (no locked knees)
• No excessive lower back arching
• Smooth, continuous motion (no jerking)

Form Self-Assessment Questions

During your set:

1. Are my hips staying down? (Critical — check every rep)
2. Can I pause at the top and squeeze? (Should be YES)
3. Is my lower back comfortable? (Should be YES)
4. Am I controlling the weight or is it controlling me? (You should control it)

After your set:

1. Did I feel it primarily in my hamstrings? (Should be YES)
2. Did my lower back do work? (Should be minimal)
3. Could I have done another rep with perfect form? (Gauge RIR)

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🔀 Variations

By Leg Position

Standard (Both Legs)

Feature	Description
Position	Both legs curl together
Benefit	Balanced development, heavier loads
Best for	General strength/hypertrophy, beginners
Loading	Can handle most weight

This is the standard variation — start here.

Single Leg (Unilateral)

Feature	Description
Position	One leg at a time
Benefit	Identify/fix imbalances, greater ROM
Best for	Correcting asymmetries, mind-muscle connection
Loading	Use 40-50% of bilateral weight per leg

When to use: After mastering bilateral, or if you notice one leg is weaker

Link: Single-Leg Lying Curl

Alternating Legs

Feature	Description
Position	Alternate right-left-right-left
Benefit	Continuous tension, metabolic stress
Best for	Finishers, conditioning work
Loading	Moderate weight for continuous reps

Advanced technique: Creates constant work with no rest between reps

By Foot/Ankle Position

Neutral (Standard)

Position	Effect	Best For
Toes pointed down or neutral	Balanced hamstring activation	Default, most comfortable
Ankle relaxed	Natural movement	General training

Toes Flexed Up (Dorsiflexion)

Position	Effect	Best For
Toes pulled toward shins	Reduces calf involvement	Hamstring isolation, preventing cramps
Active ankle flexion	More hamstring isolation	Those who experience calf cramping

When to use: If you get calf cramps, or want maximum hamstring isolation

Toe Rotation Variations

Position	Effect	Emphasis
Toes out (externally rotated)	30-45° outward	Inner hamstrings (semimembranosus, semitendinosus)
Toes in (internally rotated)	30-45° inward	Outer hamstrings (biceps femoris)

Note: Differences are subtle. Use for variety and addressing specific weaknesses.

Advanced Training Techniques

Variation	Method	Purpose	Difficulty
Pause reps	2-5 second hold at peak contraction	Enhanced activation, strength at shortened position	⭐⭐
Eccentric-focused	5-8 second lowering phase	Eccentric strength, hypertrophy	⭐⭐⭐
1.5 reps	Full curl + half down + full curl = 1 rep	Time under tension	⭐⭐⭐
Drop sets	Reduce weight at failure, continue	Metabolic stress, pump	⭐⭐⭐
Partial reps (top half)	Top 50% of ROM only	Peak contraction overload	⭐⭐
Partial reps (bottom half)	Bottom 50% of ROM only	Stretch position strength	⭐⭐⭐
Isometric holds	Hold at 90°, 45°, or peak	Positional strength	⭐⭐
Rest-pause	10 reps, rest 15s, 5 reps, rest 15s, AMRAP	Overload, intensity	⭐⭐⭐⭐

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Tempo	Load	RIR
Strength	3-5	6-10	2-3 min	2-1-2-0	Heavy	2-3
Hypertrophy	3-5	8-15	60-90s	2-2-3-0	Moderate-Heavy	1-2
Endurance	2-3	12-20+	45-60s	1-0-2-0	Light-Moderate	2-3
Eccentric Focus	3-4	6-8	2-3 min	1-0-5-0	Heavy	2-3

Workout Placement

Program Type	Placement	Volume	Rationale
Leg Day	After compounds	3-5 sets	Primary hamstring isolation
Pull Day	Mid or end	3-4 sets	Hamstrings worked with back
Hamstring Focus Day	First or second exercise	4-5 sets	Priority placement when fresh
Full Body	End of session	2-3 sets	Accessory work
Upper/Lower Split	Lower day, after squats/deads	3-4 sets	Compound lifts first

Exercise Pairing Strategies

Supersets (antagonist muscle groups):

• Lying Leg Curl + Leg Extension — hamstrings + quads
• Lying Leg Curl + Leg Press — isolation + compound

Supersets (same muscle group):

• Lying Leg Curl + Seated Leg Curl — different strength curves
• Lying Leg Curl + Nordic Curl — machine + bodyweight

Tri-sets (complete leg development):

• Romanian Deadlift + Lying Leg Curl + Leg Extension

Circuit training:

• Leg Press → Lying Leg Curl → Leg Extension → Calf Raise

Weekly Frequency Guidelines

Training Level	Frequency	Weekly Sets	Notes
Beginner	1-2x/week	6-9 sets total	Learn form, build base
Intermediate	2x/week	10-16 sets total	Optimal growth stimulus
Advanced	2-3x/week	12-20 sets total	Can handle more volume

Sample Weekly Split:

• Day 1: Lying Leg Curl 4x10-12 (bilateral)
• Day 4: Seated Leg Curl 3x12-15 OR Single-Leg Lying Curl 3x10/leg

Progression Strategies

Progressive Overload Options:

1. Weight: Add 5-10 lbs when completing all sets/reps with good form
2. Reps: Add 1-2 reps per set within your rep range
3. Sets: Add 1 additional set per session
4. Tempo: Increase eccentric time (2s → 3s → 4s)
5. Rest: Decrease rest periods (90s → 75s → 60s)
6. Technique: Progress to single-leg variation
7. Advanced methods: Add pause reps, drop sets, etc.

Hamstring Programming Wisdom

Hamstrings respond exceptionally well to BOTH heavy weight (6-10 reps) AND higher reps (12-20). Vary your rep ranges across the week or training blocks for optimal development. Don't just chase weight — chase quality contractions.

Sample Hamstring Training Programs

Program 1: Strength Focus

1. Romanian Deadlift — 4x6-8 (heavy)
2. Lying Leg Curl — 4x8-10 (moderate-heavy)
3. Glute-Ham Raise or Nordic Curl — 3x6-8

Program 2: Hypertrophy Focus

1. Lying Leg Curl — 4x10-12 (moderate)
2. Seated Leg Curl — 3x12-15 (different angle)
3. Single-Leg RDL — 3x10/leg
4. Lying Leg Curl (drop set) — 2x12-15+

Program 3: Balanced Development

1. Deadlift or RDL — 4x6-8
2. Lying Leg Curl — 3x10-12
3. Nordic Curl (eccentric) — 3x5-8

Program 4: Isolation Emphasis (bodybuilding)

1. Lying Leg Curl (bilateral) — 4x12-15
2. Lying Leg Curl (single-leg) — 3x10-12/leg
3. Lying Leg Curl (pause reps) — 2x8-10
4. Seated Leg Curl — 3x15-20 (burnout)

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Benefit	Equipment	Link
Swiss Ball Leg Curl	Build base strength	Bodyweight, home option	Stability ball	✓
Slider Leg Curl	No machine access	Bodyweight, scalable	Sliders or towels	✓
Resistance Band Leg Curl	Rehabilitation, very beginner	Light, adjustable resistance	Resistance band	✓
Cable Leg Curl	Want adjustable resistance curve	Versatile, smooth	Cable machine	✓

Progressions (Harder)

Exercise	When Ready	Challenge Increase	Link
Single-Leg Lying Curl	Can do 12+ reps bilateral	Unilateral strength, balance	✓
Nordic Curl (assisted)	Build eccentric strength	Extreme eccentric emphasis	✓
Glute-Ham Raise	Elite posterior chain	Full kinetic chain movement	✓
Nordic Curl (full)	Peak hamstring strength	Bodyweight eccentric mastery	✓

Alternatives (Same Goal, Different Tool)

Machine Alternatives

Alternative	Key Difference	When to Choose
Seated Leg Curl	Seated position, hips flexed	Better peak contraction, constant tension
Standing Leg Curl	Standing, unilateral	Balance component, one leg at a time
Cable Leg Curl	Cable-based	Smooth resistance, adjustable angle

Comparison:

• Lying: Best stretch, heaviest loads possible
• Seated: Best peak contraction, constant tension
• Standing: Balance/stability, unilateral only

Bodyweight Alternatives

Alternative	Equipment	Difficulty	Best For
Nordic Curl	Anchor for feet	Very advanced	Eccentric strength, injury prevention
Slider Leg Curl	Sliders/towels	Intermediate	Home training, no machines
Swiss Ball Leg Curl	Stability ball	Beginner-Intermediate	Home gym, variety

Compound Alternatives

Alternative	Movement Type	Additional Benefits
Romanian Deadlift	Hip hinge	Full posterior chain, functional strength
Single-Leg RDL	Unilateral hinge	Balance, stability, functional
Glute-Ham Raise	Hip + knee flexion	Elite strength, athletic performance
Good Morning	Hip hinge	Hamstrings + glutes + back

When to choose compound over isolation:

• Limited time → compounds give more bang for buck
• Functional strength goals → compounds more transferable
• Beginner → learn movement patterns with compounds
• Advanced → use BOTH for complete development

Exercise Selection Decision Tree

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk Level	Specific Concern	Modification
Acute hamstring strain/tear	🔴 High	Re-injury, delayed healing	AVOID until fully healed + cleared
Hamstring tendinopathy	🟡 Moderate	Irritation at insertion points	Reduce ROM, lighter weight, pain-free range only
Lower back injury	🟡 Moderate	Prone position may aggravate	Use seated variation, or avoid if painful
Knee issues	🟢 Low	Generally safe, but monitor	Pain-free ROM only, may need adjustment
Calf cramps	🟢 Low	Gastrocnemius crosses knee	Point toes up, hydrate, lighter weight

Stop Immediately If You Experience

• Sharp pain in hamstring (not muscle burn, but acute pain)
• Popping or tearing sensation
• Pain behind the knee
• Severe cramping that doesn't release
• Lower back pain during the movement
• Numbness or tingling down the leg

Injury Prevention Through Lying Leg Curls

How this exercise PREVENTS hamstring injuries:

1. Eccentric strength: The controlled lowering phase builds resilience to high-speed lengthening (primary injury mechanism in sprinting)
2. Muscle balance: Strengthens hamstrings to counterbalance quad dominance (reduces ACL injury risk)
3. Tendon adaptation: Progressive loading strengthens hamstring tendons over time
4. Full ROM strength: Builds strength through entire range, including vulnerable lengthened position

Research-backed injury prevention protocol:

• Include hamstring curls 2x per week minimum
• Emphasize eccentric phase (3-5 second lowering)
• Progress weight gradually over weeks/months
• Combine with Nordic curls for optimal protection
• Target hamstring strength = 50-70% of quad strength

Common Issues & Solutions

Issue	Cause	Solution
Hamstring cramping	Dehydration, fatigue, or too heavy	Hydrate, lighter weight, stretch between sets
Calf cramping	Gastrocnemius involvement	Point toes up, ensure electrolytes, warm up
Lower back pain	Hyperextension or lifting hips	Engage core, keep hips down, neutral spine
Knee discomfort	Pad placement or locked knees	Adjust pad position, maintain slight bend
One leg stronger	Natural imbalance	Add single-leg work to identify and correct

Safe Loading Progression

Experience Level	Starting Weight	Weekly Progression	Max Load Range
First time	20-30% body weight	+5 lbs/week	30-40% BW
Beginner (< 6 mo)	30-45% body weight	+5-10 lbs/week	45-60% BW
Intermediate	45-70% body weight	+5-10 lbs when ready	70-90% BW
Advanced	70%+ body weight	Progressive as needed	90-120%+ BW

Example: 180 lb person

• First session: 35-55 lbs
• After 3 months: 80-110 lbs
• After 1 year: 125-160 lbs

Form Over Weight

Hamstrings are one of the most commonly injured muscles in sports. Building them strong through full ROM with perfect form is FAR more important than ego lifting. A hamstring injury can sideline you for weeks or months — patience with progression pays off.

Lower Back Safety

Why lower back issues can occur:

• Prone position puts spine in extension
• Lifting hips excessively hyperextends lower back
• Lack of core engagement allows excessive arching

Prevention:

1. Engage core before each rep
2. Keep hips pressed to bench throughout
3. Neutral spine — minimal arch
4. If pain occurs → switch to seated leg curl

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🦴 Joints Involved

Joint	Primary Action	ROM Required	Stress Level	Notes
Knee	Flexion/Extension	0-135° flexion	🟡 Moderate	Primary joint, isolated movement
Hip	Isometric extension (held straight)	Maintained extension	🟢 Low	Should remain stable
Ankle	Variable (neutral to dorsiflexion)	0-15°	🟢 Very Low	Minimal involvement
Spine	Neutral stability	Maintained neutral	🟡 Moderate	Risk if hyperextended

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Knee	135° flexion	Can touch heels to butt	Reduce ROM, work on flexibility
Hip	Full extension	Can lie flat without hip flexion	Usually not an issue
Hamstring flexibility	Moderate	Affects depth at bottom	Tight = less stretch benefit

Biomechanical Advantage of Lying Position

The prone (lying face down) position creates unique biomechanics:

1. Hips extended (straight):

   • Hamstrings start in lengthened position
   • Greater stretch at bottom of movement
   • More total ROM available

2. Comparison to other variations:

Position	Hip Angle	Hamstring Starting Length	Peak Contraction	Best For
Lying (prone)	180° (extended)	Maximum length	Good	Stretch, heavy loads
Seated	90° (flexed)	Already shortened	Excellent	Peak contraction
Standing	~180° (neutral)	Full length	Good	Unilateral, balance

3. Why this matters:
   • Greater ROM = more muscle fiber recruitment
   • Stretch position strength = injury prevention
   • Extended hip = more total hamstring work

Joint Safety Considerations

Knee:

• Generally very safe for knees
• No weight-bearing stress
• Controlled ROM reduces injury risk
• Important: Don't lock knees at extension

Hip:

• Should remain stable throughout
• Lifting hips = form breakdown, not a joint safety issue per se
• Most people have sufficient hip extension ROM

Spine:

• Main safety concern
• Prone position can encourage hyperextension
• Core engagement critical
• If lower back pain → switch to seated variation

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❓ Common Questions

Lying vs Seated leg curl — which is better?

Both are excellent; they're complementary, not competitive.

Lying leg curl advantages:

• Better stretch at the bottom (hips extended)
• Can typically handle more weight
• Greater total ROM
• Better for building raw strength

Seated leg curl advantages:

• Superior peak contraction (hips flexed)
• Constant tension throughout movement
• Better for those with lower back issues
• May be better for pure hypertrophy

Verdict: If you can only choose one, lying is slightly more versatile. Ideally, rotate both into your program over time. Or do one variation per session if training hamstrings 2x/week.

How much weight should I use?

Starting points:

• First time: 15-30% of body weight (e.g., 30-50 lbs for 160 lb person)
• After few sessions: 30-50% of body weight
• Intermediate: 50-75% of body weight
• Advanced: 75-100%+ of body weight

More important than weight:

• Can you control 2-3 second eccentric? If no → too heavy
• Can you curl heels to butt? If no → too heavy
• Can you keep hips down? If no → too heavy
• Can you squeeze at top? If no → too heavy

Form and control > weight on the stack. Always.

Why does my lower back hurt during lying leg curls?

Most common causes:

1. Lifting hips off bench → engaging lower back/glutes instead of hamstrings

   • Fix: Reduce weight, focus on keeping hips down

2. Hyperextending spine → excessive arch in lower back

   • Fix: Engage core, neutral spine, may need to adjust bench angle

3. Pre-existing lower back issue → prone position aggravates it

   • Fix: Switch to seated leg curl which supports your back

If pain persists: Stop the exercise and consult a medical professional. Seated leg curls are a great alternative.

Should I point my toes or flex them?

Default recommendation: Neutral or toes flexed up (dorsiflexion)

Here's why:

• Toes pointed down (plantarflexion): Can cause calf cramping, not ideal
• Neutral (relaxed): Natural, comfortable, works well for most
• Toes flexed up (dorsiflexion): Reduces calf involvement, maximizes hamstring isolation

Experiment: Try neutral first. If you get calf cramps, actively flex your toes toward your shins. This reduces gastrocnemius involvement.

Toe rotation (in/out): Minimal difference in hamstring recruitment. Use for variety if desired, but not necessary.

My hips keep lifting off the bench — what do I do?

This is the #1 form issue with lying leg curls. Solutions:

1. Reduce the weight — most common fix. Ego check time.
2. Focus on the cue: "Hips glued to bench" — say it every rep
3. Engage your core before each rep
4. Slow down — controlled tempo prevents compensation
5. Have someone watch you or record yourself
6. Try pause reps at bottom to reset position each rep

If you absolutely cannot keep hips down even with light weight, switch to seated leg curl which mechanically prevents this issue.

Can I do lying leg curls if I have knee pain?

Maybe — depends on the source of pain.

Lying leg curls are generally knee-friendly because:

• No weight-bearing stress
• Controlled movement
• Strengthens muscles around knee

Try this first:

1. Very light weight (machine stack with no added plates)
2. Partial ROM (avoid pain ranges)
3. Slow tempo to identify exactly where pain occurs
4. Ensure pad is positioned correctly (just above ankles)

Red flags — stop and see doctor:

• Sharp pain during movement
• Pain behind the knee
• Swelling after training
• Pain that worsens with training

Often, strengthening hamstrings helps knee health (balances quads, supports ACL). But acute injuries need medical clearance.

How often should I do leg curls per week?

General recommendation: 2x per week

Breakdown by goal:

• Injury prevention: 2x/week, 8-12 total sets
• Hypertrophy: 2x/week, 10-16 total sets
• Maintenance: 1x/week, 6-9 total sets
• Advanced/high volume: 2-3x/week, 12-20 total sets

Sample weekly split:

• Session 1: Lying Leg Curl 4x10-12 (heavier)
• Session 2: Seated Leg Curl 3x12-15 OR Single-Leg Lying Curl 3x10/leg

Hamstrings recover relatively quickly from isolation work, but don't forget you're also hitting them with deadlifts, RDLs, squats, etc.

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📚 Sources

Biomechanics & Muscle Activation:

• Ebben, W.P. (2009). Hamstring EMG During Leg Curl Variations — Tier A
• Wright, G.A. et al. (1999). Electromyographic Comparison of Leg Curl Exercises — Tier A
• Onishi, H. et al. (2002). EMG-Angle Relationship of Hamstrings — Tier A
• ExRx.net Exercise Directory — Tier C

Hypertrophy & Programming:

• Schoenfeld, B.J. (2010). Mechanisms of Muscle Hypertrophy and Their Application — Tier A
• Wernbom, M. et al. (2007). Effects of Frequency, Intensity, Volume on Muscle Hypertrophy — Tier A
• Renaissance Periodization Guidelines — Tier B
• Helms, E. et al. (2020). Volume Landmarks for Muscle Growth — Tier A

Injury Prevention & Rehabilitation:

• van der Horst, N. et al. (2015). Hamstring Injury Prevention in Athletes — Tier A
• Askling, C.M. et al. (2013). Acute Hamstring Injuries in Football — Tier A
• Opar, D.A. et al. (2012). Eccentric Hamstring Strength and Risk of Injury — Tier A

Comparison Studies:

• Mohamed, O. et al. (2002). Muscle Strengthening Effects of Different Hamstring Exercises — Tier B
• Ebben, W.P. (2009). Position-Specific Activation During Leg Curls — Tier A

Exercise Technique:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• ACE Personal Trainer Manual — Tier B

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For Mo

When to recommend this exercise:

• User wants to build hamstring strength and size
• User has access to lying leg curl machine (very common in gyms)
• User needs hamstring isolation after compound movements
• User wants the "best" or "most effective" leg curl variation (lying is gold standard)
• User wants to lift heavy on hamstring isolation
• User is doing a leg day and needs posterior chain work
• User wants variety from seated leg curls

Who should NOT do this exercise:

• Acute hamstring injury/recent strain → Wait for healing + medical clearance
• Lower back pain aggravated by prone position → Suggest Seated Leg Curl instead
• No access to machine → Suggest bodyweight options (Nordic Curl, Slider Curl)

Key coaching cues to emphasize:

1. "Hips stay glued to the bench — this is non-negotiable"
2. "Heels to butt — full contraction"
3. "Control the negative — 2-3 seconds down"
4. "If your hips lift, the weight is too heavy"

Common issues to watch for in user feedback:

• "My hips keep lifting" → Weight too heavy, need to reduce load and focus on form
• "My lower back hurts" → Hyperextension issue OR lifting hips; try seated variation
• "I feel it more in my calves than hamstrings" → Point toes up (dorsiflexion)
• "One leg feels way stronger" → Normal imbalance; add single-leg work
• "I keep cramping" → Hydration, electrolytes, may be going too heavy
• "Seated vs lying — which?" → Both great; lying = better stretch, seated = better peak contraction

Programming guidance:

• Pair with: Quad exercises (Leg Extension, Leg Press), compound lifts
• Avoid before: Heavy squats or deadlifts (don't pre-fatigue hamstrings)
• Typical frequency: 2x per week
• Volume: 3-5 sets of 8-15 reps (most common)
• Load: Start conservative (30-40% body weight), progress gradually
• Placement: After compound movements on leg day

Progression signals:

• Ready to add weight: Completing all sets/reps with RIR 2-3, perfect form
• Ready for single-leg: 12+ reps bilateral with excellent control
• Ready for advanced techniques: Solid base built, 6+ months experience
• Need to regress: Form breaking down, hips lifting, can't control eccentric

Special notes:

• Lying leg curl is the GOLD STANDARD hamstring isolation exercise
• Can load heavier than seated or standing variations
• Excellent for hypertrophy when combined with slow eccentrics
• Essential for balanced leg development (counteracts quad-dominant training)
• Part of comprehensive hamstring injury prevention program (with Nordics, RDLs)
• Most gyms have this machine — highly accessible

Exercise selection guidance:

• Lying vs Seated: Lying = better stretch, heavier loads; Seated = better peak contraction, constant tension
• When to use both: Rotate weekly or do lying one session, seated another
• Beginner priority: Master lying leg curl first (more intuitive than seated setup)

Troubleshooting common form issues:

• Hips lifting: #1 issue. Reduce weight, slow tempo, verbal cue every rep
• Lower back arching: Engage core, may need to adjust bench if possible
• Partial ROM: "Heels to butt" cue, reduce weight if needed
• Weight crashing down: Control eccentric, 2-3 seconds minimum
• Uneven curling: Single-leg variation to assess and fix

Volume landmarks (from research):

• Maintenance: 6-9 sets/week
• Growth (beginner): 8-12 sets/week
• Growth (intermediate): 10-16 sets/week
• Growth (advanced): 12-20 sets/week
• Maximum Recoverable Volume: Varies, typically 18-22 sets/week

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Last updated: December 2024