Leg Curl (Machine)

The technique.

1. 01

   Adjust the machine so the pad rests just above your heels.

2. 02

   Lie face down (lying curl) or sit upright (seated curl), grasping the handles.

3. 03

   Keep your hips pressed firmly against the bench and core braced.

4. 04

   Curl your heels towards your glutes, squeezing your hamstrings at the peak.

5. 05

   Slowly extend your legs back to the starting position, controlling the weight.

What goes wrong.

• ×Lifting hips off the pad, reducing hamstring isolation and stability.
• ×Using too much weight, leading to jerky movements and momentum.
• ×Not achieving a full contraction at the top or full stretch at the bottom.
• ×Rushing the eccentric phase, losing tension and control.
• ×Pointing toes excessively, reducing hamstring engagement.