Leg curl: How to Do It, Muscles Worked

Step by step

Set the pad just above your heels.
Curl your heels toward your glutes.
Return slowly until legs are almost straight.

What you should feel

A squeeze in the back of your thighs; your knees and lower back should not hurt.

Common mistake

Lifting your hips to cheat; keep them pressed down and lower the weight.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Works

Hamstrings

Helps

Calves

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Single-leg dumbbell Romanian deadliftHamstrings, Glutes

Seated band leg curlHamstrings

Hamstring slideHamstrings

Nordic hamstring curlHamstrings

Floor glute-ham raiseHamstrings

Lying leg curlHamstrings

Questions

What muscles does the leg curl work?

Leg curl mainly works your hamstrings. It also helps your calves.

Can I do the leg curl at home?

Not easily, it needs this: machines. At home, try instead: single-leg dumbbell romanian deadlift, seated band leg curl, and hamstring slide.

How many sets and reps of the leg curl?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your hamstrings

Leg curl