Leg Curl Machine · Hamstrings
There are 2 leg curl machine exercises for the hamstrings here: all isolation exercises, all beginner level. Good places to start: Lying Leg Curls and Seated Leg Curls. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The hamstrings are three muscles: the biceps femoris on the outside and the semitendinosus and semimembranosus on the inside. All cross both the hip and the knee (apart from the short head of the biceps femoris, which crosses only the knee). They bend the knee and pull the thigh back behind you.
02
On a leg curl machine, line your knee up with the pivot, keep your hips down and lower slowly; don't let the stack slam at the bottom. Leg curl machines isolate the hamstrings by bending the knee against a padded lever. They are the most direct way to train the knee-bending role of the hamstrings.
03
Pick one hinge (dumbbell or barbell Romanian deadlift) and one leg curl. Without machines, single-leg deadlifts and glute bridge variations are good bodyweight options.
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