WhatWorksWhat.
Hamstrings

Lying Leg Curl

Pure burn in the back of the thigh.

Complexity · Lowhypertrophybeginner+Selectorized machine
  • Calves
  • Hamstrings
  • Hamstrings - Inner hamstring
  • Hamstrings - Outer hamstring
  • Outer hamstring
  • Inner hamstring
  • Deep inner hamstring

PrimarySecondary

What it hits

Parts of the target muscle.

  • Outer hamstring

    Hit

    Biceps femoris.

  • Inner hamstring

    Hit

    Semitendinosus.

  • Deep inner hamstring

    Not hit

    Semimembranosus - sits underneath the inner hamstring.

The movement

Get it right, not roughly right.

Optimal form

0:26· FIT.nl

Lying Leg Curl | Proper Form Tutorial for Hamstrings

Extended

Curled

Pad just above the heels. Hips pinned to the bench. Curl the heels to the glutes, squeeze at the top, lower over 2–3 seconds.

Common mistakes

  • Hips lifting off the bench to cheat the weight up.
  • Bouncing out of the bottom.

Where you should feel it

Pure burn in the back of the thigh.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains hamstrings. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Seated leg curl

    Hips at 90°, hamstrings pre-stretched.

    100% on target

    On target

    Bigger stretch - often more growth.

  • Toes pointed in

    Internally rotated.

    95% on target

    On target

    Inner hamstring.

  • Toes pointed out

    Externally rotated.

    95% on target

    On target

    Outer hamstring.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Happy Baby

    Lying on the back. Grab the outsides of the feet, knees pulled toward the armpits. Gently rock side to side. 60s. The cheapest lower-back decompression you can do.

    GlutesLower backHamstrings

  • Seated Forward Fold

    Seated, legs straight in front. Hinge from the hips and reach the hands toward the feet. Don't force the back to round - go where it goes. 60s.

    HamstringsLower backCalves

  • Butterfly Stretch

    Seated, soles of the feet together, knees out. Hold the ankles, lean forward from the hips. 60s. Targets the adductors most lifters never stretch.

    GlutesHamstrings