Legs
Leg Curl
Build stronger hamstrings and improve knee stability with the fundamental leg curl machine.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.