Lying or seated leg curl. Isolates the hamstrings. Directly isolates the hamstrings for balanced leg development. Helps prevent knee injuries by strengthening the muscles behind the knee. Easy to perform with controlled form and consistent loading.
How to Do Leg Curl: Step by Step
Adjust pad to sit just above heels
Curl weight up by bending knees
Squeeze hamstrings at the top
Lower with slow control
Common Mistakes to Avoid
Lifting hips off the pad during the curl
Using momentum to swing the weight
Not going through full range of motion
Leg Curl Tips
Point your toes away from you (plantarflex) to isolate the hamstrings better
Don't let your hips lift off the pad — this means the weight is too heavy
Try single-leg curls to fix imbalances between your legs
Use a slow eccentric (3-4 seconds down) for more growth stimulus