Legs · Hamstring curl
Lying Leg Curl
The Lying Leg Curl mainly trains your hamstrings. Also working: calves.
One cable
Flat bench
Wrist/ankle cuff
Stable
How to do it
- Lie face down on the flat bench, feet toward the machine
- Knees just past the edge of the bench
- Pull your heel toward your glutes, hips stay on the bench
- Extend slowly: then switch sides
Coach’s tip
Lying down, nothing can shift to compensate: far more tension than standing. Move the bench far enough away that the cable still pulls with your leg straight.
Setup
Pulley
Pulley at the bottom
Grip
Cuff on your ankle, hands on the bench
Load
One cable
You need
Flat bench, Wrist/ankle cuff
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (hamstring curl). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Lying Leg Curl work?
Mainly the hamstrings. The calves help.
How do I set up the cable machine for the Lying Leg Curl?
Pulley: Pulley at the bottom. Grip: Cuff on your ankle, hands on the bench. You also need: Flat bench, Wrist/ankle cuff.
What can I do instead of the Lying Leg Curl?
For the same movement: Standing Cable Leg Curl, Stability Ball Leg Curl and Cable Belt Squat. In DCFT you swap with one tap.
DCFT
The Lying Leg Curl in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.