Leg Curl
Also known as: Hamstring Curl · Lying Leg Curl · Seated Leg Curl
The only common exercise that trains the hamstrings through knee flexion: a function hinges do not cover.
- Primary
- Hamstrings
- Secondary
- Calves
- Equipment
- Machine
- Type
- Isolation
- Level
- Beginner
How to do it
Set up
- Adjust the machine so the knee joint lines up with the machine's pivot.
- Set the pad just above your heels, on the Achilles.
- Hold the handles and keep your hips pressed down.
Perform the rep
- Curl your heels toward your glutes.
- Squeeze at the top for a beat.
- Lower slowly: the eccentric matters more here than the concentric.
- Keep your hips flat throughout.
Common mistakes
-
Lifting the hips to help
Hips rising off the pad means the weight is too heavy and the glutes are assisting. Keep them pinned.
-
Rushing the negative
Letting the weight slam back cuts out the eccentric, which is where most hamstring adaptation comes from. Three seconds down.
-
Misaligned knee pivot
If the machine's axis does not match your knee, the resistance curve is wrong and the joint takes shear. Spend the ten seconds adjusting it.
How to programme it
Hamstrings work at both the hip and knee. RDLs cover the hip; leg curls cover the knee. You need both.
Variations
- Seated leg curl: hip flexed, greater hamstring stretch, generally more effective
- Lying leg curl: hip extended
- Nordic curl: bodyweight eccentric, extremely demanding
Frequently asked questions
Seated or lying leg curl?
Seated, if you have to choose. The flexed hip position places the hamstrings under greater stretch, and training a muscle in its lengthened position tends to produce more growth.
Do I need leg curls if I do Romanian deadlifts?
Yes. The hamstrings both extend the hip and flex the knee. RDLs train hip extension only: leg curls are the knee-flexion half of the job.