Leg Curl

Leg Curl is a beginner isolation pull using leg curl machine. It loads Hamstrings.

Why this lift

The Leg Curl is a beginner isolation pull lift. It primarily loads Hamstrings. Glutes, Calves help. You need leg curl machine. Most programs place it after your main compounds, as accessory work. You may also hear it called Leg Curls.

Hinges and curls train the hamstrings. If your deadlift round-off always starts at the floor, this is usually the missing piece. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Hamstrings
• Secondary: Glutes, Calves

Setup

• Set leg curl machine so the target joint can move and nothing else has to.

How to do it

1. Take Hamstrings through a full range. Pause where it is hardest.
2. Return under control.

Coaching cues

• Own the stretch and the squeeze.

Common mistakes

• Turning it into a compound swing. Cut the load; slow the eccentric.

How to program it

Treat the Leg Curl as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Leg Curl does not agree with you, Barbell RDL trains Hamstrings with a different setup.

Related lifts

• Barbell RDL Hamstrings
• Cable RDL Hamstrings
• Dumbbell RDL Hamstrings
• Glute Ham Raise Hamstrings
• Good Morning Hamstrings
• Kettlebell Deadlift Hamstrings

FAQ

What muscles does the Leg Curl work?

The Leg Curl works Hamstrings (primary), Glutes, Calves (secondary).

What equipment do I need for the Leg Curl?

You need leg curl machine.

Is the Leg Curl suitable for beginners?

Yes. The Leg Curl is marked beginner in this catalog. Start lighter than you think and film one set from the side.