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Hamstring Leg Curl
Area Worked
• Back of upper leg, bum.
Muscles Worked
• [link:2]Hamstrings[/link:2] and glutes. Calves to some degree.
How To Perform Safely
Most gyms have a leg curl machine and it is the easiest way to isolate the hamstrings and targetting the back of the upper leg.
• Take a prone lying position.
• Adjust the seat so your knees are in line with the pivot point.
• Adjust the roller pad so your legs arenearly straight and the ankle is resting on it but not the foot.
• Flex your knee- bring your heels downwards in an arc until at least a 90 degree angle is reached at the knee joint.
• Move the weight up for one second and lower under control for 3 seconds.
• Keep the whole body facing forwards, looking straight ahead.
• Use a smooth controlled movement.
• Stop immediately if discomfort in the knees is felt.
• Perform 6-8 repetitions for size and strength, go higher- up to 20 for toning
Alternatives
• Seated leg curl
• Glute ham raises
Increase weight or repetitions where possible.