How to Do a Leg Curl

To perform a Leg Curl, adjust the machine to fit your body, lie face down, and curl your heels toward your glutes against resistance. Pause at the top, then lower your legs back down with control.

How to Do It

1. Adjust the Machine: Set the leg curl machine to fit your height. Ensure the padded lever sits comfortably against your lower legs, just above your heels.
2. Position Yourself: Lie face down on the machine. Your knees should be just off the edge of the bench, and your feet should be positioned under the padded lever.
3. Grip the Handles: Hold onto the handles or sides of the machine for stability.
4. Curl Your Heels: Inhale and curl your heels towards your glutes, contracting your hamstrings. Keep your hips pressed against the bench throughout the movement.
5. Pause at the Top: When your heels reach as close to your glutes as possible, pause for a moment to maximize muscle engagement.
6. Lower with Control: Exhale as you lower your legs back to the starting position, ensuring you do this in a controlled manner to maintain tension on the hamstrings.
7. Repeat: Aim for 3 sets of 12-15 repetitions, resting for 30-60 seconds between sets. A tempo of 2 seconds up and 3 seconds down is a good starting point.

Muscles Worked

The Leg Curl primarily targets the hamstrings, which consist of three muscles located at the back of your thigh: the biceps femoris, semitendinosus, and semimembranosus. By isolating these muscles, the Leg Curl helps to improve strength, stability, and overall lower body performance.

Common Mistakes

• Mistake 1: Lifting Too Heavy
  Fix: Start with a lighter weight that allows you to perform the exercise with proper form. Gradually increase the weight as your strength improves.

• Mistake 2: Arching the Back
  Fix: Keep your hips and back pressed against the bench. Avoid lifting the hips to prevent strain on your lower back.

Related: Nordic Hamstring Curl

• Mistake 3: Rushing the Movement
  Fix: Focus on a controlled tempo. Perform the curl slowly to fully engage the hamstrings and avoid injury.

Related: Romanian Deadlift

Variations and Progressions

• Beginner Variation: If you are new to this exercise, consider using a lighter weight or performing the exercise without added resistance to master the form.
• Intermediate Progression: Once comfortable, try single-leg curls to increase the intensity and target each hamstring individually.
• Advanced Variation: Use a resistance band or ankle weights to add additional resistance, or combine the Leg Curl with other hamstring exercises, such as deadlifts or bridges, for a comprehensive workout.

When to Avoid It / See a Clinician Instead

If you are recovering from a serious injury or experience pain in your knees or back while performing the Leg Curl, it is important to stop and consult a clinician. LegLike encourages seeking professional advice for any injury that isn't responding to self-guided plans, especially if the pain is persistent or worsening.

For best results, consider integrating the Leg Curl into your lower-body workout routine using LegLike, which provides personalized workout programming.

FAQ

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