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Legs

Leg Curl

Beginner

A machine isolation move that targets the hamstrings directly.

Target muscles

Hamstrings

Calories burned

~6 kcal / set

Secondary muscles

—

Equipment

Machine

Goal

Muscle Gain

Sets / Reps

3 × 12-15

Benefits

  • • Isolates the hamstrings for balanced leg development
  • • Reduces knee injury risk by strengthening hamstrings

Step by step

  1. 1Lie face-down on the machine with the pad resting above your heels.
  2. 2Grip the side handles to stabilize your body.
  3. 3Curl your heels toward your glutes, squeezing your hamstrings.
  4. 4Lower back down with control.

Breathing guide

Exhale as you curl, inhale as you lower.

Common mistakes

  • • Lifting the hips off the pad
  • • Using momentum instead of a controlled curl

Safety tips

  • • Keep your hips pressed into the pad throughout.
  • • Squeeze hard at the top of every rep.

Variations

  • • Seated leg curl
  • • Single-leg curl

Related exercises

Barbell Squat

4 × 6-10

Leg Press

4 × 10-12

Romanian Deadlift

3 × 8-10

Walking Lunges

3 × 10-12 per leg