← All leg exercises Beginner

Leg Curl (Machine)

A lying machine movement that trains the hamstrings through controlled knee flexion.

Setup

Lie face down with your hips supported. Position the roller behind your lower legs just above the ankles.

Movement

Curl your heels toward your glutes. Bend at the knees while keeping your hips against the bench.

Return

Extend your knees slowly. Control the roller back to the start without letting the weight pull your legs down.

Common Mistake to Avoid

Lifting the hips to create momentum. Keep your torso and hips supported throughout the curl.

EquipmentLying leg-curl machine
Primary MusclesHamstrings

How to do it

  1. Set the roller just above your ankles.
  2. Curl through knee flexion while keeping the hips down.
  3. Return the roller under control.

Common mistakes

  • Placing the roller on the calves.
  • Lifting the hips from the pad.
  • Rushing the return.
← Leg ExtensionNext: Walking Lunge →