# Lying Leg Curl (Machine)

> A face-down machine curl that bends the knees against resistance to build the hamstrings.

Page: https://fitnessie.app/exercises/lying-leg-curl/
Type: Machine · Isolation
Demo video: https://fitnessie.app/demos/lying-leg-curl-machine/eeeb6c4118e1b691.mp4

## How to do it

1. Lie face down with your knees just off the bench and in line with the machine's pivot.
2. Set the roller just above your heels and hold the handles.
3. Curl your heels toward your glutes as far as you can control.
4. Lower slowly until your knees are nearly straight.

## Key cues

- Knees in line with the pivot
- Roller just above the heels
- Hips pressed into the pad
- Slow lowering

## Common mistakes

- Lifting the hips off the pad to finish the rep
- Resting the roller on the Achilles tendon
- Dropping the weight on the way down
- Slamming the knees to lockout at the bottom

## Muscles worked

- Primary: Hamstrings

## Equipment

Lying leg curl machine.

## Variations

- [Lying Leg Curl (Single Leg)](https://fitnessie.app/exercises/single-leg-lying-leg-curl/)

## Programs that use it

- [Push Pull Legs](https://fitnessie.app/programs/ppl/)
- [PHUL](https://fitnessie.app/programs/phul/)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [StrengthLog: Lying Leg Curl](https://www.strengthlog.com/lying-leg-curl/)
- [NASM: Lying Leg Curl](https://www.nasm.org/resource-center/exercise-library/lying-leg-curl)
- [FitnessVolt: Lying Leg Curl](https://fitnessvolt.com/24561/lying-leg-curl/)