For hamstring growth

Lying Leg Curl vs Seated Leg Curl

For hamstring growth, seated leg curl rates well ahead on our research criteria: more stretch.

Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Research score

Target tension

Excellent

Loaded stretch

Good

Excellent

Progression

Excellent

Low cost

Strong

See the full hamstrings ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose lying leg curl

The seated leg curl is taken

Good reasons to choose seated leg curl

You want more load on the hamstrings while they’re stretched

Lying Leg Curl

Seated Leg Curl

You need

Machine

Skill

Easy to learn

Type

Isolation

Why they rank where they do

Lying Leg Curl. Still a strong choice; hips are extended, so the hamstrings are less stretched.

Seated Leg Curl. Seated curls grew the hamstrings more than lying curls (+14% vs +9%) in a 12-week study.

From the research

Maeo et al., 2021: Seated leg curls grew the hamstrings more than lying leg curls (+14% vs +9% volume) over 12 weeks. (20 untrained adults; one study.)Cited for both in hamstrings

Questions

Which is better for hamstring growth, lying leg curl or seated leg curl?

For hamstring growth, seated leg curl rates well ahead on our research criteria: more stretch. Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is lying leg curl or seated leg curl easier to learn?

About the same: both are easy to learn.

Can you do lying leg curl or seated leg curl at home?

Lying leg curl needs a machine, so for most people it’s a gym exercise. Seated leg curl needs a machine, so for most people it’s a gym exercise.

Which is easier on the joints, lying leg curl or seated leg curl?

About the same: both rate Strong for joint and recovery cost in our research rubric.

More comparisons

Lying Leg Curl Seated Leg Curl All hamstrings exercises

Lying Leg Curl vs Seated Leg Curl

For hamstring growth, seated leg curl rates well ahead on our research criteria: more stretch.

Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose lying leg curl

The seated leg curl is taken

Good reasons to choose seated leg curl

You want more load on the hamstrings while they’re stretched

Lying Leg Curl

Seated Leg Curl

You need

Machine

Skill

Easy to learn

Type

Isolation

Why they rank where they do

Lying Leg Curl. Still a strong choice; hips are extended, so the hamstrings are less stretched.

Seated Leg Curl. Seated curls grew the hamstrings more than lying curls (+14% vs +9%) in a 12-week study.

From the research

Maeo et al., 2021: Seated leg curls grew the hamstrings more than lying leg curls (+14% vs +9% volume) over 12 weeks. (20 untrained adults; one study.)Cited for both in hamstrings

Questions

Which is better for hamstring growth, lying leg curl or seated leg curl?

Is lying leg curl or seated leg curl easier to learn?

About the same: both are easy to learn.

Can you do lying leg curl or seated leg curl at home?

Lying leg curl needs a machine, so for most people it’s a gym exercise. Seated leg curl needs a machine, so for most people it’s a gym exercise.

Which is easier on the joints, lying leg curl or seated leg curl?

About the same: both rate Strong for joint and recovery cost in our research rubric.