Leg Curl Machine (Lying or Seated)

⚙️
🦵

Leg Curl Machine (Lying or Seated)

Difficulty: beginner
Primary Muscles: Hamstrings
Secondary Muscles: Calves

📝 How to Use

  1. 1.Adjust machine so knees align with pivot point
  2. 2.Lie face down or sit (depending on machine type)
  3. 3.Place ankles under padded lever
  4. 4.Curl legs up toward glutes
  5. 5.Squeeze hamstrings at peak contraction
  6. 6.Lower with control back to starting position

✅ Form Tips

  • •Keep hips pressed firmly to pad
  • •Don't arch lower back
  • •Full range of motion on both directions
  • •Point toes toward shins to maximize contraction
  • •Control the negative portion

❌ Common Mistakes

  • •Lifting hips off pad during curl
  • •Using momentum to swing weight
  • •Not achieving full range of motion
  • •Arching lower back excessively

🔄 Alternative Machines

If this machine is busy, try these alternatives:

Leg Press Machine
Works hamstrings as secondary muscle in compound movement
Back Extension Machine
Works posterior chain including hamstrings