Lying Leg Curls

What it is

Performed on a dedicated machine, this exercise isolates the muscles on the back of your thighs. You lie face down, curling your lower legs against resistance to effectively strengthen your hamstrings. It is a fundamental pull movement for targeting this muscle group.

Technique tips

• Adjust the machine lever to comfortably fit your height.
• Exhale as you curl, holding the peak contraction briefly.
• Control the return phase, inhaling as your legs extend fully.
• Maintain contact between your upper legs and the pad.
• Keep your torso stable and flat against the bench.
• Experiment with different foot positions to vary muscle engagement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.