Your Guide to Lying Hamstring Curls: Strong and Sculpted

Lexi Lutz
Reading Time: 8 minutes
lying hamstring curls
Table of Contents

Wanna give your hamstrings a boost with some dedicated moves? Lying hamstring curls hit the spot perfectly. 

This impactful exercise zeroes in on and strengthens the muscles at the back of your thighs, paving the way for a more defined and athletic physique. 

In this guide, I’ll guide you through the ins and outs of lying hamstring curls, covering proper technique, suggested sets and reps, pitfalls to steer clear of, alternative variations, and all of the benefits of integrating this exercise into your leg workout routine.

Key Takeaways:

  • Lying hamstring curls are a highly effective exercise for targeting and strengthening the hamstrings
  • Proper technique is key for maximizing the effectiveness of this exercise
  • Variations and alternatives can add variety and challenge to your leg workout routine
  • Including lying hamstring curls in your fitness routine can lead to numerous benefits, including improved strength and injury prevention

Proper Technique for Lying Hamstring Curls

If you’re looking to target your hamstrings and strengthen your lower body, lying hamstring curls are a great exercise to add to your routine. But to reap the maximum benefits, it’s important to use proper form and technique.

Here’s a step-by-step guide to performing lying hamstring curls correctly:

  1. Set up the equipment: Begin by adjusting the machine so that the leg pad is about an inch above your ankles. Lie on your stomach and place your feet under the pad, with your knees just off the edge of the bench.
  2. Engage your core: Before you begin the exercise, activate your core muscles to stabilize your lower back and pelvis. This will ensure proper form and protect your lower back from injury.
  3. Flex your feet: Keep your feet flexed throughout the exercise, so that your toes are pointing towards your shins. This helps to engage the hamstrings and take pressure off the knee joints.
  4. Slowly lift your heels: Inhale and use your hamstrings to curl your heels towards your glutes, lifting the weight as high as you can without lifting your thighs off the bench. Keep your hips and upper body stable throughout the movement.
  5. Squeeze your hamstrings: At the top of the movement, pause and squeeze your hamstrings for 1-2 seconds to maximize muscle activation.
  6. Lower your heels: Exhale and slowly lower the weight back to the starting position, keeping your thighs on the bench and maintaining control throughout the movement.

Remember to breathe deeply and avoid jerking or swinging the weight. Focus on maintaining a slow and controlled movement throughout the exercise.

By using proper form and technique, you can effectively target your hamstrings and build strength in your lower body. Incorporate this exercise into your hamstring training program for optimal results.

Recommended Sets and Reps for Lying Hamstring Curls

Lying hamstring curls are a must-do leg day exercise. To make the most of it, it’s essential to know the recommended sets and reps to achieve your fitness goals.

If you’re new to hamstring strengthening exercises, start with 2-3 sets of 10-12 reps with lighter weights. Aim to do this 1-2 times per week to build strength and endurance in your hamstrings.

For advanced athletes who have been incorporating lying hamstring curls into their workout routine, aim for 3-4 sets of 6-8 reps with heavier weights. This will push your muscles to work at their maximum capacity, building strength and promoting muscular hypertrophy.

It’s important to find the right balance between weight and reps. Try to increase the weight gradually as you build your hamstring muscles. And always remember to give your muscles enough time to recover between workouts.

hamstring workout

Common Mistakes to Avoid During Lying Hamstring Curls

While lying hamstring curls can be a highly effective exercise for strengthening and toning your hamstrings, there are some common mistakes that you should avoid. With proper technique and form, you can avoid those annoying goal-delaying injuries. 

Common mistakes are:

  • Raising your hips: Avoid the temptation to lift your hips off the bench as you curl. This can reduce the activation of your hamstrings and instead place more emphasis on your glutes.
  • Not keeping your legs straight: Ensure that your legs are fully extended throughout the exercise, with no bending at the knees. This will help to isolate the hamstrings and maximize muscle activation.
  • Not controlling the weight: To get the most out of lying hamstring curls, focus on a slow and controlled movement. Avoid swinging your legs or jerking the weight, as this can cause injury and reduce the effectiveness of the exercise.
  • Using too much weight: While it can be tempting to use heavy weights, especially when you’re feeling strong, it’s important to choose a weight that allows you to maintain proper form and technique throughout the exercise.

Variations and Alternatives for Lying Hamstring Curls

While lying hamstring curls are a great exercise for targeting the back of your legs, there are many variations and alternatives you can try to add variety to your hamstring workout routine.

Leg Curl Variations: You can perform lying hamstring curls with a stability ball or resistance band to add an extra challenge to the exercise. Alternatively, you can try the seated or standing leg curl machine at your gym.

Hamstring Exercises:

In addition to lying hamstring curls, there are a variety of other hamstring exercises you can incorporate into your workout routine, including deadlifts, lunges, and Romanian deadlifts.

Hamstring Training:

It’s important to remember that targeting your hamstrings isn’t just about doing isolated exercises. Squats, step-ups, and other compound movements also activate the hamstrings, making them an essential part of any lower body workout.

leg curl variations

Muscles Worked and Benefits of Lying Hamstring Curls

Lying hamstring curls work the hamstrings, glutes, and calves, making it a great addition to any leg workout routine.

Muscles Worked:Benefits:
HamstringsImproved lower body strength
GlutesEnhanced definition and shape
CalvesInjury prevention and improved lower leg stability

By incorporating lying hamstring curls into your hamstring workout, you can develop strong and toned hamstrings and glutes, helping to improve your overall athletic performance. This exercise can even help to prevent injuries, particularly knee injuries, by improving muscular strength and stability in the lower body.

So if you’re looking for a hamstring exercise that provides a challenging workout and numerous benefits, add lying hamstring curls to your leg training routine today.

Your Hamstrings Will Thank You!

Not only do lying hamstring curls activate the hamstring muscles effectively, but they also strengthen and sculpt the muscles for improved performance and injury prevention.

Remember to maintain proper form and technique while performing lying hamstring curls to maximize the benefits and avoid common mistakes. Whether you’re looking to build strength, endurance, or enhance hamstring muscle activation, incorporating lying hamstring curls into your leg workout routine will help you achieve your fitness goals.


What are lying hamstring curls?

Lying hamstring curls are a type of exercise that specifically targets and strengthens the hamstrings, the muscles located at the back of the thighs.

Why should I include lying hamstring curls in my leg workout routine?

Lying hamstring curls are highly effective in isolating and strengthening the hamstrings. By incorporating this exercise into your leg routine, you can improve hamstring muscle activation, enhance leg stability, and prevent injuries.

How do I perform lying hamstring curls correctly?

To perform lying hamstring curls, lie face down on a leg curl machine with your knees at the edge of the bench and your ankles positioned under the padded roller. Curl your legs up by contracting your hamstrings, then slowly lower them back to the starting position.

How many sets and reps of lying hamstring curls should I do?

The number of sets and reps for lying hamstring curls will depend on your fitness goals. Generally, it’s recommended to perform 3-4 sets of 8-12 repetitions for muscle hypertrophy (growth) and 2-3 sets of 12-15 repetitions for muscle endurance.

What are some common mistakes to avoid when performing lying hamstring curls?

Common mistakes to avoid during lying hamstring curls include using momentum to lift the weight, lifting too heavy and sacrificing form, not fully extending the legs at the starting position, and neglecting to engage the core.

Are there any variations or alternatives to lying hamstring curls?

Yes, there are various alternatives and variations to lying hamstring curls. Some options include seated hamstring curls, stability ball hamstring curls, and resistance band hamstring curls.

Which muscles are targeted during lying hamstring curls?

Lying hamstring curls primarily target the hamstrings, but they also engage the glutes and calves to a lesser extent.

What are the benefits of regularly performing lying hamstring curls?

Regularly performing lying hamstring curls offers several benefits, such as increased hamstring strength, improved muscle definition, enhanced athletic performance, reduced risk of hamstring injuries, and improved lower body stability.




Be the first to learn about our new fitness app launch, exclusive offers and more!