Lying Leg Curls Exercise : 15 Minutes Best Workout Tips For Toned Legs

lying leg curls

Lying Leg Curls Exercise is the recipe for stronger legs. The stronger the root of a tree, the more stable it is. In the same way, the stronger one’s legs are, the stronger his body is also. Many people do lying leg curls exercises to tone their lower body. They work out in it for different body parts, there by creating tension on the specific target muscle.

The name of a workout in leg exercises is ” Lying Leg Curls Exercise.” Doing leg curls tones the muscles of your hamstrings. Today in this article, I am going to tell you about leg curl exercise/workout, how to do it, and the benefits of doing it. Along with this, I will also give information about the precautions to be taken while doing it.

Lying Leg Curl

What is Lying Leg Curl Exercise /Workout?

Lying Leg Curls Exercise is also called hamstring curl.  It targets the two muscles of the foot, the calf, and the hamstring. Both Leg Press Exercise and Squat Exercise create tension on the hamstrings.

The two parts of calf muscles are the gastrocnemius muscles and the soleus muscles. At the same time, there are three biceps femoris, semitendinosus, and semimembranosus muscles in the hamstrings.

By doing this, the muscles of the backside of the legs are toned, and they get shaped.

What do Lying Leg Curls Exercise work? 

Lying Leg Curls Exercise work the hamstrings and calf muscles (biceps femoris, semitendinosus, semimembranosus) (gastrocnemius and soleus muscles). Your gluteus muscles, thighs (quadriceps), and front of shins (tibialis anterior) are all recruited as you lower your feet back down.

Machine/Equipment for Lying Leg Curl Exercise

There is a special machine for this lying leg curl exercises. It has different variations. Sitting on one seat and lying on the other bench. In these machines, a roller is attached to weighted plate, which has to be curled with its own cuff.

Other Variations of Lying Leg Curls Exercise

Leg curls can be done in a variety of ways to suit your skill level and fitness goals.

Standing Leg Curl

Leg curls can be done while standing for beginners. Because you don’t use weights for Lying Leg Curls Exercise, standing leg curls demand less hamstring strength.

Stand with your feet hip-width apart to perform standing leg curls. Shift your weight to one leg and bend the knee of the other to bring that foot closer to the buttocks. Lower the foot and repeat the process on the opposite side.

Standing Leg Curl With Resistance Band

If you don’t have access to gym equipment for lying leg curls, adding a resistance band to your standing leg curl is one approach to strengthen your hamstrings and calves. Lift your foot against the resistance by placing the band directly above your ankles.

Seated Leg Curl

If being prone is bothersome for you or having lower back or neck problems, you may prefer the seated leg curl option. Another advantage of sitting curls is that the design of the machine prevents you from elevating your legs when curling.

The thigh pad should lay just above the knees while doing seated leg curls, and the lower leg pad should rest directly below the calf. Push down on the lower leg pad with your hands on the machine’s handles, pulling it as near to your butt as possible. Return to the starting position after holding.

ALSO READ: Dominate Seated Lateral Raise Under 5 Minutes

Nordic Hamstring Curl

The Nordic hamstring curl differs from other lying leg curls in that instead of keeping the body motionless and simply moving the lower leg. It keeps the lower leg stationary while moving the rest of the body. Nordic curls have been linked to a lower risk of hamstring injury in studies.

Kneeling on the floor and placing the ankles under an immovable object (or having someone hold them) before leaning forward at the knee is one variation. This curl involves greater core muscle strength than the others since you must control your body’s forward lean.

How To Do Leg Curl Exercise/Workout?

Before starting the lying leg curls exercise, get all the information about the machine, and if you have any confusion, then definitely ask the trainer about its correct position.

  • Most gyms have a machine for lying on the bench. So to do this, first of all, lie on the bench on the stomach.
  • Now arrange the roller pad at this angle. It is above your heel and slightly below the calf muscles.
  • Now apply for plates according to your capacity and keep the breath inward. Simultaneously hold the leg handle on the machine.
  • Now slowly raise the legs upwards. As you bend the knees upwards, the load will come on your hamstrings. Now hold it for half a second and take that down.

Reps: 10-12 reps and then increase the weight according to the trainer in the next set.

Sets: 5-7 sets

How to do a Lying Leg Curls Exercise without a Machine?

Lying Leg Curls Exercise can be done on a machine, which is ideal for working out at home. You’ll need a dumbbell and a comfortable area to lie down on the floor.

This workout is similar to the laying machine leg curl, but instead of using a weighted bar, you’ll use a dumbbell. Start with a light dumbbell to get your form down, then gradually increase the weight as needed.

  • Grasp the dumbbell by the handle and hold it between your foot arches. This position will help to center the weight so that it does not shift during the curls.
  • On the floor or a mat, lie down in the prone position. Use your arms to prop your torso up by bending them at the elbows.
  • Lift the dumbbell carefully until your knees are at a 90-degree angle, engaging your core.
  • Before slowly lowering the dumbbell to the ground, pause for a second.

Reps: 10-12 reps

Sets: 5-7 sets

Benefits Of Lying Leg Curls Exercise

Better posture. Weak hamstring muscles can prevent full leg extension. This can have a negative effect on your posture. A number of aches and pains can result from poor posture. A bad posture might also be harmful of your mental health.

Improved balance and stability. Your balance will improve due to stronger legs, and you will be more solid of your feet. Some exercises, such as unilateral leg exercises, benefit from this. Balance is especially vital as you get older, as it reduces your chances of falling.

Reduced back pain. Low back discomfort has been linked to hamstring range of motion in several studies. Working your hamstrings on a regular basis increases their function. This can assist in lessening the likelihood of developing pain in this location.

Mistakes During Lying Leg Curls Exercise

Some people make mistakes while doing Lying Leg Curls Exercise. These mistakes of yours can also result in injury. Some precautions should be taken while doing this.

Do not do this Lying Leg Curls Exercise if you have a chronic injury, pain, or ligaments problem in the knee.  People start exercising, considering the pain of hip surgery or any injury as normal.  You may get injured if you do so.

Do not do this exercise even if there is an injury to the spine, neck, or back. Many people lift heavy weights while doing this exercise, which can prove to be dangerous.

Keep the spine straight while exercising. Otherwise, an injury may occur.

Lying Leg Curl

Best Lying Leg Curls Exercise Alternatives

These are some of the best Lying Leg Curls Exercise alternative

Single-leg deadlift

How to do it:

  • Stand with your feet together.
  • As you move your weight onto your right foot, extend your left leg back and up.
  • Hinge forward from your hips until you make a T shape with your body.
  • Return to your original starting position.
  • Rep on the opposite side.

Pro tip: As you bend forward, remember to keep your hips square and your spine neutral.

Rep: 12-15 times on both sides

Sets: 3-5 sets

Donkey kick

How to do it:

  • Begin on your hands and knees, with both hip-width apart.
  • Engage your core and lift your right leg, maintaining your knee bent at a right angle.
  • Squeeze your glutes and straighten your right leg to press your foot toward the ceiling.
  • Slowly return to your starting position.

Pro tip: Maintain a strong core as you perform this exercise to help protect your back.

Rep: 12-15 times on both sides

Sets: 3-5 sets

ALSO READ: Effective Way To Hang Clean -Benefits & 3 Variants

Nordic curl

How to do it:

  • Kneel on a mat and have someone hold your feet to the ground.
  • Lower your torso toward the mat, arms folded across your chest. You should be able to feel your hamstrings working to keep you in place.
  • Lower yourself to a push-up position.
  • Return to the beginning posture by pushing yourself up.

Pro tip: If you don’t have a friend to assist you, try utilizing your couch as a counter-resistance.

Rep: 10-12 times

Sets: 3-5 sets

Single-leg hip extension

How to do it:

  • Lie on your back, right knee bent, left leg straight. Allow your arms to hang at your sides.
  • Raise your hips and lift your left leg. From your shoulders to your knees, your body should make a straight line.
  • Hold for a beat before returning to starting position.
  • Repeat with the other legs.

Pro tip: Focus your weight on the heel of your stabilizing leg to maintain your balance during this exercise.

Rep: 10-12 times both sides

Sets: 3-5 sets


Do leg curls work calves? 

Leg extension curls are a great way to strengthen your lower body, and while they’re mostly utilized to work your hamstrings, they also work your calf muscles. Leg curls use the gastrocnemius, which is the largest of your calf muscles.

Are lying leg curls good for glutes?

Your rear thigh muscles work to elevate your lower leg during hamstring or lying leg curls. This movement strengthens your hamstrings and glutes by engaging them.


You should now understand how to perform the Lying Leg Curls Exercise/workout based on the information provided above. While performing this workout, consult with your trainer about the proper position or begin with modest weights under his supervision. If you have a muscular strain or injury, you should notify the trainer right away so that he can provide you with the best recommendations.

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