Legs · 3–1–1
Leg Curl
Learn Leg Curl with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Hamstrings.
- Equipment
- Seated leg-curl machine
- Suggested tempo
- 3–1–1
PRIMARY MUSCLES
Hamstrings
SUPPORTING MUSCLES
Gastrocnemius · Gluteus maximus · Core stabilizers
Setup
- Align the knees with the machine pivot and secure the thigh restraint.
- Place the lower-leg roller above the heels, keep the legs parallel, and support the back.
- Select a load that permits full motion without lifting the pelvis.
Execution
- Use the hamstrings to curl the heels beneath the seat while the thighs stay secured.
- Contract briefly at the deepest controllable bend without lifting the pelvis.
- Keep the upper body relaxed instead of pulling on the handles for momentum.
- Extend the knees for about three seconds and begin again before losing all tension.
Breathing
- Inhale and create 360-degree abdominal pressure before moving so the rib cage and pelvis remain stable.
- Exhale gradually through the hardest portion, then inhale during the controlled return.
Common mistakes
- The knee misses the machine pivot or the thigh restraint is loose.
- The pelvis lifts and the torso leans to create momentum.
- The return crashes the stack or forces knee hyperextension.
Safety
- Adjust the pivot, seat, restraints, and safety stops and confirm the weight stack remains secure throughout.
- Use only a load that preserves joint alignment, normal breathing, and a controlled return.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the lower back, hips, knees, or ankles.
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