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Exercise Library / Leg Curl

Leg Curl

The leg curl machine bends your knees against resistance to strengthen the hamstrings at the back of your thighs.

Strength Training

What this exercise does

The leg curl machine bends your knees against resistance to strengthen the hamstrings at the back of your thighs. Strong hamstrings help you walk, climb and protect your knees.

At a glance

Muscles worked
Hamstrings
Experience
Intermediate

How to do it

  1. Sit or lie on the machine so your knees line up with the pivot and the pad rests on your lower calves.
  2. Set a light weight.
  3. Curl your heels toward your hips.
  4. Pause for a second.
  5. Lower slowly. Do 10 to 12 reps.

Common mistakes

  • Lifting your hips off the pad.
  • Swinging the weight.
  • Letting the stack drop at the end.

Make it easier or harder

Make it easier

Use a lighter weight, or do a standing hamstring curl with no weight.

Make it harder

Slow the lowering to three seconds, or curl with one leg at a time.

Keep it safe

Adjust the machine to fit your body. Stop if you feel cramping behind the knee, and rest.

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