Exercise · hip hinge
Lying leg curl
Lying leg curl is a beginner-friendly hip hinge movement that trains hamstrings, done with a machine. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 10–15 reps, tempo 2-0-1.
The most common mistake is hips lifting off the pad to cheat the weight up. If a machine or the movement itself doesn't suit you, Seated leg curl or Dumbbell Romanian deadlift or Nordic hamstring curl cover the same pattern. It's usually held back for pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Knees just off the pad edge, hips pressed down | घुटने पैड के किनारे से थोड़ा बाहर, कूल्हे दबे रहें |
| 2 | Curl heels to glutes without lifting the hips | एड़ी ग्लूट्स की तरफ लाओ, कूल्हे मत उठाओ |
| 3 | Lower slowly to a full stretch | धीरे नीचे जाओ, कंट्रोल से |
Equipment & who it fits
Needs a machine, rated beginner, held back for pregnancy issues. Search "lying leg curl form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Lying leg curl work?
- Lying leg curl primarily trains hamstrings, using a hip hinge pattern with a machine.
- What's the most common mistake with Lying leg curl?
- Hips lifting off the pad to cheat the weight up
- What can I do instead of Lying leg curl?
- The closest substitutes in this database are seated leg curl, dumbbell romanian deadlift, nordic curl, which train the same pattern with different equipment.