Lying Leg Curls
- Primary musclesHamstrings
- EquipmentMachine
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Lying Leg Curls".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsAdjust the machine to your height and lie face down on the bench, with the pads resting just below your calf muscles.
Grip the side handles, press your hips into the bench, and keep your legs straight. Pull your toes toward you or choose another foot position.
Exhale and curl your legs up as far as you can, keeping your hips pinned to the bench.
Squeeze your hamstrings at the top and hold for about a second.
Inhale and let your legs return slowly to the straight starting position.
Repeat for the planned reps without jerking your body.
If your hips pop up or your torso twists, the weight is too heavy. Lighten the stack so only your lower legs move.
Pointing the toes, pulling them in, or turning them out changes the feel, so treat each as a separate variation.
Curl one leg at a time for a stricter focus, or ask a partner to place a dumbbell between your feet once you are experienced.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.