Leg Curl Machine

Purpose of the exercise

Isolation exercise for the hamstrings (biceps femoris, semitendinosus, semimembranosus) and calf muscles. Improves hamstring strength and mass, develops knee-flexion strength and helps balance strength between quadriceps and hamstrings. Also effective for hamstring development and rehabilitation after hamstring injuries.

Supplies

• Leg curl machine (lying, sitting or standing version)
• No further material required

Starting position

Reclining variant (most common):

1. Lie on your stomach on the leg curl machine
2. Place your ankles under the pad/rollers
3. Adjust the machine so the rollers are just above your heels
4. Grab the handles
5. Keep your hips flat on the pad
6. Start with stretched legs

Implementation

1. Bend your knees and pull the rollers towards your buttocks
2. Move only your lower legs (hips stay still)
3. Bend until the rollers almost touch your buttocks
4. Tighten your hamstrings to the max at the top
5. Hold for 1 second in full flexion
6. Let back controlled (3-4 seconds)
7. Extend your legs almost fully
8. Repeat the movement without stopping at the bottom

Points of interest

• ✓ Keep your hips flat on the pad (do not lift up)
• ✓ Bend your knees fully (as far as possible)
• ✓ Tighten your hamstrings to the max at the top
• ✓ Slow negative phase (3-4 seconds)
• ✓ Move only your lower legs
• ✓ Breathe out when bending, in when stretching
• ✗ Avoid lifting your hips or buttocks
• ✗ Do not use momentum or sway
• ✗ Don't bend halfway - full knee flexion important
• ✗ Don't drop down quickly
• ✗ Don't arch your lower back excessively
• ✗ Don't use too heavy weight that compromises technique

When this exercise?

This exercise is suitable as an isolation exercise for hamstring development. Ideal as an accessory exercise after compound leg work (deadlifts, squats). Very effective for hamstring hypertrophy and for balancing quad:hamstring strength ratio. Perfect in rehabilitation after hamstring injuries to gradually build strength (in consultation with physiotherapist). Also valuable for prevention of hamstring strains in athletes. Suitable for bodybuilders for aesthetic thigh development. For hamstring tendinopathy or acute injuries, consult physiotherapist first.