Watch the video below to see a demonstration of proper form and technique for the leg curl exercise. You can also check out some more hamstring exercise videos or find exercises for other muscle groups.
Instructions for Leg Curl
To perform a set of leg curl:
Lie in a prone leg curl machine with your feet under the pads. Your
leg should be slightly flexed with your knee in line with the axis of rotation of the machine. Your trunk
should be in a neutral position.
Concentric (Upward) Motion
Drive your heels into the pad to raise them up and in,
towards your butt. Be aware of not changing the position of your trunk, specifically your lower back.
Focus on keeping the movement in the knee joints.
Pause at the top position for a 2 sec count while squeezing your
hamstrings to keep your heels close to your butt.
Eccentric (Lowering) Motion
Slowly lower your heels, under control, back towards the
ground until your legs are almost fully extended. Remember to breathe normally throughout the entire
Repeat steps 1 through 4 until you have completed the desired number
of leg curl repetitions before resting.
This completes one set of leg curl.