beginner · legs
Lying or Seated Leg Curl
Direct hamstring isolation—balance all the quad-dominant work.
Quick answer
Curl the pad by bending the knees through a full range, squeeze the hamstrings, then lower slowly.
Hamstrings deserve more than leftover energy. Leg curls are simple insurance against imbalances—especially if you sprint, play football, or hinge heavy.
Form cues
- Hips stay down on lying curls
- Full stretch at the start
- Slow eccentric
Common mistakes
- Yanking with momentum
- Short range both sides
- Cranking the low back to finish reps
Programming notes
3 × 10–15 on lower days.
leg curl machine