Machine Leg Curl

Leg curls are an isolation exercise that target the hamstrings, the muscles at the back of your thighs. To perform leg curls using a lever machine, follow these steps:

Adjust the machine to fit your height and leg length. The pad should rest just above your ankles when your legs are straight.
Lie face down on the bench and grasp the handles for stability. Keep your torso flat and your head aligned with your spine.
Exhale and curl your legs up as far as possible, squeezing your hamstrings at the top of the movement. Do not lift your hips or arch your back.
Inhale and slowly lower your legs back to the starting position, keeping them slightly off the pad to maintain tension on your muscles.
Repeat for the desired number of repetitions and sets.

Introduction

The Machine Leg Curl is a resistance training exercise designed to target the hamstrings and glutes. It primarily enhances lower body strength, improves posture, and boosts athletic performance by building muscle in the back of the thighs. This exercise is particularly effective for individuals aiming to enhance their overall leg development or focusing on specific fitness goals such as increasing lower body power, agility, and stability.

Muscles Worked

Primary: Hamstrings (Biceps Femoris, Semimembranosus, and Semitendinosus)
Secondary: Gluteus maximus, Gastrocnemius, Soleus

How to Do It (Step-by-Step)

Start by sitting on a leg curl machine with your knees bent at a 90-degree angle and feet securely fastened.
Lower the weight stack to just above your knees, then bend your knees further towards your body.
Keeping your back flat against the pad and core engaged, pause briefly at the bottom of the movement, then slowly return to the starting position.

Tip: Maintain a controlled tempo throughout the exercise for optimal muscle recruitment and reduced risk of injury.

Rep & Rest Guidelines

Machine Leg Curl
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest

Using Auto Progression Auto Progression ensures optimal progress over time. Rest Timer Rest Timer is essential for maintaining consistency and maximizing efficiency during workouts.

Form Tips

Maintain a straight back and keep your feet firmly planted on the footplate.
Keep your knees at a 90-degree angle during the entire exercise, ensuring proper leg alignment.
Use a full range of motion for each repetition, extending the leg completely before bending it again.

When to Use It

Strengthening quadriceps for running and jumping sports
Building hamstrings for better posture and preventing lower back pain
Targeting the biceps femoris for improved knee stability during lateral movements
Visit your Workout History to track your progress!

Machine Leg Curl - Frequently Asked Questions

Optimize your training with these answers to common questions about machine leg curl.

The machine leg curl primarily targets hamstrings and glutes.

For muscle growth, aim for 3-4 sets of 8-12 reps. For endurance or toning, consider 2-3 sets of 15+ reps.

Perform leg curls twice a week, focusing on lower body workouts.

Sit with your back flat against the pad, feet secured, and maintain control throughout the movement.

Consult with a healthcare professional before performing leg curls if you have existing knee issues.