Why it matters
Isolates knee flexion to directly train the hamstrings.
Leg Curl Machine
Leg Curl Machine
Target muscles
Hamstrings
The hamstrings bend the knee, extend the hip and balance the work of the quadriceps.
Execution cues
- Keep the pelvis stable
- Bend the knee without lifting the thigh
- Control the return
Common mistake
Arching the back to move the weight.
Training prescription
- Equipment
- Machine
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.