Leg Curl
​(Seated/Standing/Lying)

Leg curls isolate the hamstrings. It works all four heads of the hamstrings (semitendinosus, semimembranosus, biceps femoris long head and short head). Benefits of the leg curls are it allows you to isolate your hamstrings and it works all four heads unlike hip hinge exercises. While a hip hinge liek the the RDL effectively develops the semitendinosus, and semimembranosus, and  long head of the biceps femoris, it doesn't fully activate the short head because this head doesn't cross the hip. It is only active in knee flexion, which is minimal in an exercise like the RDL.
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Lying Leg Curl 

  • Lie face down on the machine with your knees in line with the pivot point. 
  • Adjust the roller so it’s just above your ankles.  
  • Grasp the handles for stability. Ideally, your hips won’t move during the set.
  • Position: Rest your ankles on the padded roller, ensuring your legs are fully extended in front of you. 
  • Curl your feet towards your glutes using only your hamstrings. 
  • Pause and lower under control (at least 2 seconds). Don’t rush and bounce the reps.
  • Place your knee on the pad. Padded roller just above your ankles and hold on to the handles.
  • Maintain tension throughout the body
  • Curl your feet towards your glutes using only your hamstrings. 
  • Pause and lower under control (at least 2 seconds). Don’t rush and bounce the reps.

Seated Leg Curl

  • Have the pad close so you’re sitting upright, or slightly leaning forward and it puts your knees in line with the pivot point. 
  • The upper pad should be tight on the leg to stop you moving.
  • Adjust the roller so it’s just above your ankles.  Toes pointed up.
  • Grasp the handles for stability. Ideally, your hips won’t move during the set.
  • Position: Rest your ankles on the padded roller, ensuring your legs are fully extended in front of you. 
  • Curl your feet towards your glutes using only your hamstrings. 
  • Pause and lower under control (at least 2 seconds). Don’t rush and bounce the reps.​

Standing Leg Curl

  • Place your knee on the pad. Padded roller just above your ankles and hold on to the handles.
  • Maintain tension throughout the body
  • Curl your feet towards your glutes using only your hamstrings. 
  • Pause and lower under control (at least 2 seconds). Don’t rush and bounce the reps.