How to Do the Leg Curl Machine
The leg curl machine isolates your hamstrings by curling your heels toward your glutes. It is a simple, beginner friendly way to train the back of your thigh without balance or technique demands.
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Muscles worked
Primary
- Hamstrings
Secondary
- Calves
How to do the Leg Curl Machine
- 1
Lie face down on the machine with the pad resting just above your heels.
- 2
Line your knees up with the machine's pivot and grip the handles.
- 3
Curl your heels toward your glutes.
- 4
Squeeze your hamstrings at the top.
- 5
Lower slowly until your legs are almost straight.
- 6
Keep your hips pressed down throughout.
- 7
Avoid letting the weight stack slam down.
Form cues to remember
- Hips stay pressed down
- Pull your heels toward your glutes
- Squeeze at the top
- Slow lowering
Leg Curl Machine video tutorial
Common mistakes
Lifting the hips
Lower the weight and press your hips into the pad.
Using momentum
Pause at the top and slow the lowering.
Cutting the range
Curl all the way and stretch fully at the bottom.
Wrong pad position
Place the pad just above your heels.
Sets and reps
| Muscle growth | 3–4 sets of 8–15 reps, 60–90 sec rest |
|---|---|
| Strength | 3–4 sets of 6–10 reps, 2 min rest |
| Endurance | 2–3 sets of 15–25 reps, 45 sec rest |
Hamstrings strain easily when you load fast, so build up weight gradually and control the lowering. Stop if you feel a sharp pull behind your thigh.
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Leg Curl Machine FAQ
What does the leg curl machine work?
The hamstrings mostly, with some help from the calves. It is one of the best ways to isolate them.
Lying or seated leg curl?
Both work the hamstrings. The seated version holds your hips flexed, which stretches the hamstrings more, while the lying version is more common and often easier to find.
Why do my hamstrings cramp on leg curls?
It is common because the muscle is working in a shortened position. Use a lighter weight, slow down and stay hydrated, and keep your hips down.
