RussianAbout this machine
Leg curl isolates the hamstrings. It complements presses and squats, where the knee extends, by training knee flexion. Choose the version where you can keep the pelvis still and control the whole range without a jerk.
Muscles worked
- Main load: hamstrings and other knee flexors on the back of the thigh.
- Stabilization: glutes, trunk muscles, and calves help maintain position.
- Should not hurt: lower back or knees. If it does, reduce the load and check roller placement.
How to set up
- Lie face down so your pelvis stays stable on the pad throughout the movement.
- Align your knees with the lever axis so the joint moves naturally.
- Place the roller on the lower shin, just above the heel.
- Set the starting range so the bottom position gives a light hamstring stretch without pain.
- Hold the handles, keep your torso against the pad, and start light to check the path.
How to perform
Main exercise: lying leg curl.
- Exhale and curl your legs, pulling the roller toward your glutes without lifting your pelvis.
- Pause briefly at the top and feel the hamstrings contract.
- Inhale and lower the roller slowly while keeping control of the weight.
- Keep the feet neutral and avoid turning the knees outward.
- Stop the set when the pelvis starts to lift or the movement becomes jerky.
Common mistakes
- Using too much weight, which lifts the pelvis and brings the lower back into the movement.
- Placing the roller on the heel or too high on the shin.
- Dropping the weight quickly on the way down.
- Using a shortened range of motion without a clear reason.
Technique video
Sources: gym80.de product page for 3002; gym80.de images saved locally; video embedded from the original YouTube source. PDF data: page 14, printed page 12.