Leg curl
Primary muscles: Hamstrings. Assisting muscles: —.
How to do it
- Adjust the machine's lever arm to your height and lie face down, with the pad against the back of your lower legs (just below your calves).
- Keep your torso flat on the bench, legs fully extended, and grab the side handles – this is the starting position.
- Curl your legs up as far as possible, without lifting your thighs off the pad, exhaling.
- Hold the contraction for a second at the top.
- Lower under control, inhaling, back to the starting position.
- Repeat for the desired number of reps.
Key to the execution: Keep your thighs pressed against the bench throughout the movement.
Common mistakes
- Lifting your thighs off the bench to use momentum.
- Arching your lower back during the curl.
- Not controlling the lowering phase, letting the weight drop suddenly.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Legs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.