Leg Curl
The leg curl is a machine exercise where you lie face down and bend your knees to pull a padded lever towards your glutes. It isolates the hamstrings, the muscles on the back of your thighs, with your glutes helping to keep your hips steady. It suits beginners and experienced lifters alike, because the machine guides the movement and lets you focus on one muscle group.
Muscles worked
The Leg Curl mainly works your hamstrings, with your glutes helping.
Setting up
- Set the weight with the pin before you lie down. Start lighter than you think you need so you can learn the movement.
- Lie face down with your knees just over the end of the bench, so the pivot of the machine lines up with your knee joint.
- Adjust the ankle pad so it rests on the back of your lower legs, just above your heels, not on your feet. Your legs should be fully extended but not locked out.
- Grip the handles, press your hips into the bench and keep your head relaxed, looking down at the bench or slightly forward.
How to do the Leg Curl
- Start with your legs almost straight, the pad resting just above your heels and your hips pressed into the bench.
- Breathe out and bend your knees, pulling your heels towards your glutes in a smooth, controlled movement.
- Keep your hips flat on the bench the whole way up. If they lift, the weight is too heavy or you are rushing.
- Curl until your knees are bent to roughly 90 degrees or a little further, as far as you can go without your hips rising.
- Pause for a second at the top and squeeze the back of your thighs hard.
- Breathe in and lower the pad slowly over about three seconds until your legs are almost straight again.
- Stop just short of letting the weight stack touch down, then start the next rep straight away.
Form tips
- Think about driving your heels towards your glutes, rather than just lifting the weight. This helps you feel it in your hamstrings.
- Take about three seconds to lower the weight. The slow lowering phase is where a lot of the work happens, so don't let the pad drop.
- Keep your hips pressed into the bench and gently squeeze your glutes to stop them rising as you curl.
- Pull your toes towards your shins as you curl. Many people find this keeps the focus on the hamstrings.
- Hold the handles for stability, but don't use your arms to pull yourself into the bench or heave the weight up.
Common mistakes
Hips lifting off the bench
Lower the weight and press your hips into the pad throughout the rep. If you can only finish the rep by raising your hips, it is too heavy.
Swinging the weight up
Pause briefly at the bottom of each rep so you start from a dead stop. Then curl smoothly rather than jerking the pad up with momentum.
Dropping the weight on the way down
Count three seconds as you lower the pad and keep tension in your hamstrings until your legs are almost straight. Don't let the weight stack crash.
Pad in the wrong place
Move the pad so it sits on the back of your lower legs just above your heels, and line your knees up with the machine's pivot. A pad too high or too low makes the movement feel awkward and less effective.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a challenging weight, resting 2 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, lowering slowly, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a moderate weight, resting 45-60 seconds, as part of a full-body plan. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Leg Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Leg Curl FAQs
How much weight should I use on the leg curl?
Choose a weight you can lift for your target reps with your hips staying flat on the bench and a slow, controlled lowering phase. Most people use less weight than they expect on this exercise. If you are new, start light and add weight gradually as the last couple of reps get easier.
Why do I feel the leg curl in the wrong place or not at all?
Check that the pad is just above your heels and your knees line up with the machine's pivot. Then slow down, keep your hips pressed into the bench and squeeze at the top of each rep. If you still feel little in your hamstrings, try a lighter weight.
How often should I do leg curls?
Most people do well training hamstrings once or twice a week, leaving at least a day or two between sessions. Leg curls can go at the end of a lower-body workout or as part of a full-body session. If anything hurts while you do them, stop and get it checked.
Track your Leg Curl progress
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