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:

  1. Starting Position

    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.

  2. 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.

  3. Top position

    Pause at the top position for a 2 sec count while squeezing your hamstrings to keep your heels close to your butt.

  4. 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 movement.

  5. End position

    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.

Hamstrings Exercise Videos

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