Leg Curl

How to perform the Leg Curl

1. Adjust the machine so the knee aligns with the pivot point and the pad sits just above the heel (lying) or behind the lower calf (seated).
2. Brace the hips against the pad so the pelvis does not lift off during the contraction.
3. Curl the heels toward the glutes by flexing at the knee, squeezing the hamstrings hard at the top.
4. Pause briefly in the contracted position without lifting the hips off the bench (lying) or the knees off the pad (seated).
5. Lower under control on a slow eccentric to a near-full extension; do not let the stack drop into the stops.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Lifting the hips off the pad (on lying curls) or the knees off the pad (on seated curls) to chase a deeper contraction.
• •Cranking the heels into the glutes with momentum rather than a controlled hamstring contraction.
• •Failing to brace the hips so the pelvis tilts forward and the lift becomes a glute-driven hip extension.
• •Letting the stack drop into the stops at the bottom of every rep.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.