Hamstrings & Glutes Beginner

Leg Curl

  • Hamstrings
  • Calves

Machine

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Adjust a seated leg curl so the knees align with its pivot.

  2. Place the lower roller behind your ankles and secure the thigh pad.

  3. Bend the knees to pull the roller down and back.

  4. Return slowly toward straight legs while keeping your hips against the seat.

Key cues

  • Keep the thigh pad snug.
  • Use a smooth bend at the knees.
  • Control the last part of the return.

Common mistakes

  • Lifting the hips to move the weight.
  • Using a misaligned seat position.
  • Letting the stack drop between reps.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.