Leg Curl (machine)

How to Perform

1. Lie face down on the machine (or sit in the seated version) with the roller against your lower calves
2. Curl the weight by bending your knees, bringing your heels toward your glutes
3. Squeeze the hamstrings hard at full contraction
4. Lower with control to full extension over 2-3 seconds

Tips

• Point your toes (plantarflex) to take the calves out of the movement and isolate the hamstrings more effectively
• No machine? Nordic curls, Swiss ball leg curls, or sliding leg curls with a towel on a smooth floor are bodyweight alternatives
• Use a 2 second curl, 1 second squeeze, and 3 second descent — the slow eccentric is critical for hamstring injury prevention
• Using momentum to swing the weight up and letting it slam back down are the most common mistakes — control every inch of the movement
• Feel the hamstrings contracting along the entire back of your thigh — lying version gives a better stretch while seated gives a harder peak contraction