Leg curl · Gym
Lying Leg Curl
The Lying Leg Curl is a hamstring exercise for the hamstrings, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Pad just above your heels
- Hips stay down on the bench
- Lower slowly, 2–3 seconds
Sets and reps
How the 27 BindTrue programs that use it dose the Lying Leg Curl:
- Sets
- 2–4
- Reps
- 8–15
- Rest
- 45 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Legs & core: 3 × 12 · 5 days a week
- Lean & Shredded Lower A: 3 × 15 · 5 days a week
- Swimsuit Model Glutes A: 3 × 10–12 · 4 days a week
- Cover Model Legs & abs: 3 × 10–12 · 5 days a week
- Glute Builder Glutes A: 3 × 10–12 · 4 days a week
- Chest Up, Shoulders Back Full Body: 3 × 10–15 · 3 days a week
- Flat Tummy, Snatched Waist Legs + Abs: 3 × 10–15 · 4 days a week
- Sleeveless Season Full A: 3 × 10–15 · 3 days a week
- Lean & Toned Legs Hinge + Step: 3 × 12–15 · 3 days a week
- Hourglass Build Glutes B: 3 × 10–12 · 4 days a week
- 6-Week Fresh Start Full Body A: 3 × 12–15 · 3 days a week
- Strong & Confident Squat + Bench: 3 × 8–10 · 3 days a week
- Chest Like Armor Lower A: 3 × 10–15 · 4 days a week
- Sleeve Stretcher Lower A: 3 × 10–15 · 4 days a week
- V-Taper Builder Squat: 3 × 10–15 · 4 days a week
- Six-Pack Reveal Lower A: 3 × 10–15 · 4 days a week
- Tree Trunk Legs Legs A: 3 × 10–15 · 4 days a week
- Five-Day Mass Builder Lower: 4 × 10–12 · 5 days a week
- Pure Strength Squat: 3 × 8–12 · 3 days a week
- Heavy-Duty Kickstart Full Body B: 3 × 12–15 · 3 days a week
- Athlete Mode Hinge day: 3 × 8–12 · 3 days a week
- Golden-Era Split Legs: 3 × 10–12 · 6 days a week
- Push Pull Legs Legs A: 3 × 10–12 · 6 days a week
- Push Pull Legs · 3 Days Legs: 3 × 10–12 · 3 days a week
- Upper/Lower 4-Day Lower A: 3 × 8–10 · 4 days a week
- Fat Loss + Muscle Lower A: 3 × 10–12 · 4 days a week
- Glutes & Tone Glutes A: 3 × 12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.