Lying leg curl: how to do it
Main muscles: Hamstrings, Semitendinosus. Helpers: Gastrocnemius (calves). Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Machine
Reps
8–12
Rest
105 s
Muscle group
Legs
How to do it
- Pad above the Achilles, hips pressed into the bench.
- Curl as far as you can, short pause at the top.
- Lower slowly, do not drop the weight.
Common mistakes
Lifting the hips, jerking with the lower back.
Muscles worked
primary·secondary
- Primary
- Hamstrings, Semitendinosus
- Secondary
- Gastrocnemius (calves)
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Programs that use it
- Push, pull, legs — 3 days3 × 8–12
- Upper/lower, 4 days3 × 8–12
- 5-day split3 × 8–12
- Lower body focus, 3 days3 × 8–12
Alternatives: similar exercises
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500