Lying Hamstring Curl
Knee curl on a prone machine to isolate the hamstrings.
- Primary muscleHamstrings
- Also worksCalves
- EquipmentMachine
- TypeIsolation
- LevelBeginner
- Hamstrings
- Calves
- Machine
How to do the Lying Hamstring Curl
4 steps, in the order you do them.
- Lie face down and adjust the machine so its pivot lines up with your knees and the pad sits behind your lower legs, just above your heels.
- Grab the handles and keep your hips pressed against the bench.
- Bend your knees, bringing your heels toward your glutes, and hold for one second.
- Return with control until your legs are almost straight.
Muscles worked
Common Lying Hamstring Curl mistakes
What goes wrong most often when you do the Lying Hamstring Curl, and how to fix it.
Your hips lift off the bench as you bend your knees.
Press your hips into the bench and hold the handles. If your hips rise, lower the weight.
The pad sits on your calves or on your heels.
Set the pad just above your heels, on the lower part of your leg.
You point your toes and your calf does part of the work.
Pull your toes toward your shins so your hamstrings do most of the work.
Alternatives to the Lying Hamstring Curl
They work the hamstrings with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 21 of the 36 routines.
- Beginners3 × 10–12
- Experienced3 × 10–12
- Rest1:30 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Upper-Legs 4 Days | Beginner | 3 × 10–12 | 2:00 |
| Calf specialization · Beginner | Beginner and intermediate | 3 × 10–12 | 2:00 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 10–12 | 2:00 |
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 10–12 | 1:30 |
| Intermediate PPL 6 Days | Intermediate | 3 × 12–15 | 1:30 |
| Upper-Legs 5 Days | Intermediate | 3 × 10–12 | 1:30 |
| PPL 3 Days | Beginner and intermediate | 3 × 10–12 | 1:30 |
| Chest specialization | Intermediate and advanced | 3 × 10–12 | 1:30 |
Rest between sets, in minutes. And 13 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Lying Hamstring Curl
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Calf specialization · Beginner4 days · 60 min · Beginner and intermediateSee routine →
- Core specialization · Beginner4 days · 60 min · Beginner and intermediateSee routine →
More hamstrings exercises
Nordic CurlHamstrings · Bodyweight
Stiff Legged DeadliftHamstrings · Barbell
Cable Leg CurlHamstrings · Cable machine
Smith Machine Romanian DeadliftHamstrings · Machine
Frequently asked questions
What muscles does the Lying Hamstring Curl work?
The Lying Hamstring Curl works mainly the hamstrings. It also works the calves.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 10 to 12 reps with 2 minutes of rest. With more experience, 3 sets of 10 to 12 reps with a minute and a half of rest.
Which routines include the Lying Hamstring Curl?
It appears in 21 of the 36 Mobbe routines, such as Beginner Upper-Legs 4 Days, Calf specialization · Beginner, and Core specialization · Beginner.