Lying Leg Curl (Machine)
Trains the hamstrings. You need a machine. 27 of our free programs use it, across 138 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Lying Leg Curl (Machine)
These numbers are counted from the programs themselves, not averaged off the internet.
27of our 50 programs use it
2×12–15the shape they run most (21 sessions)
1:00typical rest between sets
3finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 28-Day Shred | Full Body C | 2×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5/3/1 Triumvirate | Squat — 5s week, Deadlift — 5s week +6 | 5×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5/3/1: Boring But Big | Squat — 5s week, Deadlift — 5s week +6 | 5×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 60-Day Cut | Full Body B | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 90-Day Transformation | Full Body C | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Arnold Split | Legs | 4×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Legs | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bullmastiff | Deadlift | 2×12 RPE 63×12 RPE 6+4 more on the program page | Fixed weights |
| DoggCrapp (DC Training) | Workout B — Legs / Arms | 1×11–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Legs | 1×12 @ 40% 1×8 @ 70% 1×8–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| German Volume Training (GVT) | Day 2 — Legs & Abs | 10×10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Front Squat | 5×12–15+ AMRAP5×10–12+ AMRAP+3 more on the program page | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL: Jacked & Tan 2.0 | Lower — Squat, Lower — Squat — 1RM Test (update your TMs after) | 1×18 3×18+ AMRAP1×16 3×16+ AMRAP+4 more on the program page | Fixed weights |
| High Frequency PPL | Legs A — Quad Emphasis | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Juggernaut Method 2.0 | Squat — Accumulation — Tens Wave, Squat — Intensification — Tens Wave +14 | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Leangains RPT | Day C — Leg Focus | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Lyle McDonald's Generic Bulking Routine | Lower A, Lower B | 2×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Legs A, Legs B | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Legs A — Squat (5s week), Legs B — Squat Volume +3 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Legs — Quads, Hamstrings & Calves | 4×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Lower Power, Lower Hypertrophy | 2×6–102×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Lower Power, Lower Hypertrophy | 3×6–103×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Legs | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Legs | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| The Rippler | Deadlift | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Legs Pump | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Vince Gironda 8×8 | Legs | 8×8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Lying Leg Curl (Machine) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Lying Leg Curl (Machine) trains
Technique
How to do the Lying Leg Curl (Machine)
- Lie face down on the lying leg curl machine, positioning your legs under the padded lever, just above your ankles. Adjust the machine so that your knees are just off the edge of the bench.
- Grasp the handles on the sides of the machine for stability and keep your back flat against the bench.
- Curl your legs up towards your glutes by bending your knees, squeezing your hamstrings at the top of the movement.
- Slowly lower the padded lever back to the starting position with control, fully extending your legs. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your hips pressed against the bench throughout the exercise to isolate the hamstring muscles.
- Avoid using momentum; let your muscles do the work.
- Exhale as you curl your legs up and inhale as you lower them back down.
Substitutes
Swap Lying Leg Curl (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Lying Leg Curl (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.