In this lesson, you will learn how to train your hamstrings using the lying leg curl. This exercise involves curling a weight upward using the strength of your hamstrings—the muscles located at the back of your thighs.
There are several types of leg curl machines:
- Lying (most common)
- Standing (usually one leg at a time)
- Seated (where you curl your legs downward under the seat)
Most gyms primarily feature lying leg curl machines, which are often considered the most effective.
The opposite of the leg curl (which works the back of the leg) is the leg extension, which targets the front of the thigh—the quadriceps.
Find more leg exercises in the Weight Training Main section.
Execution
- Positioning
Lie face down on the leg curl machine.- Hook your heels under the roller pads
- Grasp the handles
- Do not fully extend your knees at the start
- Curling Up
- Curl your legs upward until your hamstrings are fully contracted
- The roller pads should either touch your glutes or your calves should reach a vertical position
- Do not lift your hips—keep your upper body firmly on the bench
- Exhale as you lift the weight
- Avoid using momentum; the movement should be controlled
- Lowering the Weight
- Slowly extend your legs back to the starting position
- Stop just before your knees are fully straight
- Inhale during the downward movement
- Do not let the weight drop or bounce
Advice
- Perform the movement slowly and with control—do not swing the weight up
- Raise the roller pad until it touches your glutes or your calves are vertical
- Stretch your hamstrings between sets and exercises
- The upward motion can be slightly faster than the downward motion
- Remember: the opposite of the leg curl is the leg extension, which trains the quadriceps
Suggested Exercises
- Barbell Squat
- Leg Press
- Barbell Lunge
- Leg Extension
- Stiff-Leg Deadlift
- Standing Barbell Calf Raise (on a wall)
- One-Leg Dumbbell Calf Raise
- Seated Calf Raise
