Is the seated or lying leg curl better?

Both are effective, but studies suggest the seated leg curl provides a slightly better stretch for the hamstrings, leading to more muscle growth over time.

Should I flex my toes during the movement?

Keeping your feet in a neutral or dorsiflexed position is generally recommended to maximize hamstring recruitment and avoid calf cramping.

How heavy should I lift on this exercise?

Focus on a weight that allows for 8 to 12 controlled repetitions with a full range of motion rather than using maximum weight.

Leg Curl Guide: How to Master This Hamstring Exercise

Learn the proper form for the leg curl to build stronger hamstrings. Our guide covers step-by-step instructions, common mistakes, and expert tips.

How to Perform

Adjust the machine so the circular lever pad rests just above your heels and the pivot point aligns with your knees.
Lay face down or sit back firmly against the pad depending on the machine style, grasping the handles for stability.
Exhale and curl your legs upward toward your glutes in a smooth, controlled arc.
Squeeze your hamstrings at the top of the movement for one second while keeping your hips pressed into the bench.
Inhale and slowly lower the weight back to the starting position until your legs are nearly straight.
Maintain constant tension on the muscle by stopping just before the weight stack touches down.

Common Mistakes

Arching the lower back to compensate for heavy weight.
Using momentum or swinging the legs to complete the rep.
Pointing or flexing the feet excessively instead of keeping them neutral.
Clenching the handles too tightly and tensing the upper body.

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gastrocnemius
Sartorius
Gracilis

Related Guides

Hamstrings · Legs