Legs · Machine
Lying Leg Curl
How to do the lying leg curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Lie face down on a leg curl machine. Curl your heels towards your buttocks, then lower back down with control.
- 1Feel your hamstrings contract as you curl the pad toward your glutes
- 2Press your hips into the pad to isolate your hamstrings
- 3Move through a full range of motion to fully engage the muscle
Common mistakes
- Avoid lifting your hips off the pad
- Don't swing or use momentum to lift the weight
- Avoid stopping short, use a complete range
Muscles worked
The lying leg curl mainly works the hamstrings, with the calves and glutes assisting.
- HamstringsPrimary
- CalvesSupport
- GlutesSupport
- Lower AbsMinor
Lying Leg Curl strength standards
See how your lying leg curl ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM57.5 lb
Silvere1RM100 lb
Golde1RM155 lb
Platinume1RM215 lb
Diamonde1RM250 lb
Champione1RM280 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the lying leg curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed April 2026.