Fitness Articles

How to Use the Leg Curl Machine

Build Strong Hamstrings

Proper form is important for any exercise. When using machines, where weight targets specific muscles in specific ways, it’s even more important. This gym staple is a machine that many people use improperly. Avoid injury by making sure you’re doing it correctly.

In this exercise, movement will come from your knees.

The Setup
The machine should have one or two leg pads. Adjust the pad so it rests just above your Achilles tendon when in starting position.

The Weight
Start small. If you use too much weight too soon, you risk pulling a hamstring, a very pull-able muscle.

The Position
Lie on your stomach so your knees are just off of the bench and aligned with the machine’s rotation arm. Grasp handles for leverage if the machine has them.

The Move
With your heel against the leg pad, slowly curl the pad upward toward your buttocks, hold, and return to the starting position.

Body Benefit
Strong legs to carry you through the day

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About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.