The leg curl machine isolates the hamstrings by curling the heels toward the glutes against resistance. It is a simple, stable exercise for hamstring development that supports knee stability and balances quad-heavy training.
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3
Sets
15
Reps
Machine
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Hamstrings
📋 How To Perform Leg Curl (Machine)
1
Lie face-down (or sit, depending on machine), pads positioned just above your heels.
2
Grip the handles for stability.
3
Curl your heels up toward your glutes, squeezing your hamstrings.
4
Lower slowly back down under control — don't let the weight stack drop.
5
Keep your hips pressed into the pad throughout, don't lift them up.
💡 Benefits of Leg Curl (Machine)
Builds the hamstrings in isolation without taxing the lower back, and is easy to progress with small weight increases. It also supports the knee by strengthening the muscles on the back of the thigh.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps with a slow lowering phase of about three seconds. Adjust the pad so it sits just above the heels, and keep the hips pressed down.
⚠️ Common Mistakes to Avoid
Lifting the hips off the pad
Using momentum to swing the weight up
Cutting the range of motion short
✅ Pro Tips
Keep the hips pressed down and curl smoothly
Lower the weight slowly for three seconds
🛡️ Safety Notes
Safe. If the knees feel strained, reduce the weight and use full range with control, and adjust the machine to your leg length.
