Step by step
- Lie face down with your knees just below the edge of the bench.
- Place the roller over your ankles, above your heels.
- Bend your knees, bringing your heels towards your glutes.
- Lower slowly until your legs are almost straight.
Tip: Pointed toes work your hamstrings more; flexed feet bring in your calves too.
Common mistakes
Keep your hips down on the bench.
Control the lowering over about two seconds.
Curl as far as you can and lower almost all the way.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Lying or seated?
Both work your hamstrings. The seated version stretches them more; the lying one is the classic.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add lying leg curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.