Leg curl
Also called: lying leg curl, hamstring curl, prone leg curl
Lie face down on the machine and curl the pad toward your glutes. Works the hamstrings directly.
Squeeze: hamstrings working.
Main: hamstrings Also: calves
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no leg curl machine? Do Dumbbell Romanian deadlift instead.
Home with bands: no leg curl machine? Do Band Romanian deadlift instead.
Bodyweight: no leg curl machine? Do Glute bridge instead.
- Main muscles
- hamstrings
- Equipment
- leg curl machine
- Level
- First day in a gym
- Pattern
- Hinge
Key cues
- Keep your hips pressed into the bench.
- Curl smoothly, without swinging.
- Lower over 2–3 seconds.
How to do it
- Set the pad so it rests on the back of your ankles, just above your heels.
- Lie face down with your knees just past the end of the bench, and hold the handles.
- Curl your heels toward your glutes as far as you comfortably can.
- Squeeze for 1 second, then lower slowly until your legs are almost straight.
- Seated leg curl machine instead? Same cues: sit with your back against the pad and curl the pad down and under the seat.
Common mistakes
| Common mistake | Fix |
|---|---|
| Hips lift off the bench as you curl | Use less weight and press your hips into the bench. |
| Letting the weight drop on the way down | Lower over 2–3 seconds, as slowly as you curled it up. |
Stop if
Stop if you feel sharp or pinching pain behind your knees or in your lower back, a cramp that doesn't ease, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: knee pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Leg curl |
| Dumbbells only | Dumbbell Romanian deadlift |
| Home with bands | Band Romanian deadlift |
| Bodyweight | Glute bridge |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.