How to perform it
- Lie face down on the leg curl machine with your torso well supported and your hands holding the side handles.
- Adjust the roller so it rests against the back of your ankles without pressing directly on the joint.
- Keep your hips supported on the bench, abs engaged, and legs aligned at the start of the movement.
- Bend your knees with control, bringing your heels toward your glutes.
- Focus the effort on the back of your thighs and avoid lifting your hips off the support or using momentum.
- Curl through a comfortable range while maintaining control and hamstring contraction.
- Return slowly to the starting position, extending your legs with control without letting the weight drop.
- Exhale as you bend your knees and inhale as you return.
What you should feel
Greater activation of the back of the thighs, especially the hamstrings, with secondary involvement of the glutes. The effort should remain controlled through the legs, without pain in the knees, lower back, or hips.
Groups mentioned in the description
Exercise questions
Lie face down on the leg curl machine with your torso well supported and your hands holding the side handles. Adjust the roller so it rests against the back of your ankles without pressing directly on the joint. Keep your hips supported on the bench, abs engaged, and legs aligned at the start of the movement. Bend your knees with control, bringing your heels toward your glutes. Focus the effort on the back of your thighs and avoid lifting your hips off the support or using momentum. Curl through a comfortable range while maintaining control and hamstring contraction. Return slowly to the starting position, extending your legs with control without letting the weight drop. Exhale as you bend your knees and inhale as you return.
Machine knee flexion that works the glutes and hamstrings while keeping the hips and torso supported.
Greater activation of the back of the thighs, especially the hamstrings, with secondary involvement of the glutes. The effort should remain controlled through the legs, without pain in the knees, lower back, or hips.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.