Machine Leg Curls
Lying machine hamstring curl — direct hamstring isolation through a fixed path, brutal at higher reps.
Level: Foundation
Primary: Hamstrings
Movement: Isolation
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Baseball Football Running Soccer Wrestling
Target muscles
The hamstrings (biceps femoris, semitendinosus, semimembranosus) drive knee flexion. The gluteus maximus contributes lightly. The fixed path of the machine eliminates coordination demands, letting the hamstrings work in isolation.
How to perform
Setup
Lie face down on the leg curl machine. Position the ankle pad just above the heels. Trunk braced.
Execution
Curl the legs upward toward the glutes as far as possible. Pause briefly at peak. Slowly lower the weight back to the start. Hips stay pressed against the pad; don't let them lift.
Common mistakes
- Hips lifting off the pad.
- Going too heavy.
- Cutting the range.
- Bouncing reps.
- Using momentum.
Progressions and regressions
Regress to bodyweight hamstring curls. To progress, work pause reps, single-leg curls, or move to Nordic curls.
Programming notes
Hamstring isolator. 3-4 sets of 10-15 reps, twice a week.
