Leg Curl

An isolation exercise that targets the hamstrings by flexing the lower leg against resistance using a machine.

Instructions

1. Sit on a leg curl machine with your back and shoulders against the padded support.
2. Position your feet under the leg curl pad, typically around the lower calves.
3. Grasp the side handles for stability and anchor yourself firmly against the backrest.
4. Engage your core and maintain an upright sitting position.
5. Curl your legs downward by bending your knees, bringing the pad toward your glutes.
6. Lower your legs in a controlled manner back to the starting position.
7. Avoid swinging or jerking the weight; maintain steady, deliberate motion.
8. Repeat for the prescribed number of repetitions.
9. Keep your thighs and hips stationary throughout the movement.

Tips

• Use a weight that allows you to control both the concentric and eccentric phases.
• Maintain contact between your back and the pad throughout the entire movement.
• Move slowly to maximize hamstring engagement and minimize momentum.
• Avoid using your glutes to lift; focus solely on knee flexion.
• Keep your head neutral and don’t crane your neck.
• Lower the weight with the same control as you curl it.