Leg Curls

Muscles Used - Hamstrings - Biceps Femoris, Semimembranosus, Semitendinosus, Gluteus, Calves

Leg Curls Performed Properly

• Lie face down on a leg curl machine (or bench with curl attachment) with your knees just below or off the bench of the machine and your Achilles Tendon (below calf/above heel) hooked behind the roller pads.
• Your legs should be fully extended with some natural flex at the knees, and your toes should be pointing down.
• Keeping your pelvis flat against the bench, raise your heels up toward your buttocks so that your legs bend to about a 90 degree angle and hold for a brief second while contracting (flexing) your hamstrings.
• Return to the starting position in a slow, controlled manner.

Tips to Get the Most Out of Your Leg Curls

Begin the motion by first (keeping your legs perfectly stiff and straight) lifting your thighs slightly off the bench solely with the glutes, extending at the hip.

This action will force your pelvis against the bench and will prevent your butt from coming up off the bench, which reduces tension on the hamstrings.

Find out about some of the equipment used for Leg Exercises