leg-curl-machine

Muscles targeted during leg curls on the leg curl machine primarily include the biceps femoris and the semimembranosus. This exercise also provides stimulus to the semitendinosus. Simultaneously, the gastrocnemius muscle assists in the execution of the movement. Many female athletes prefer the lying variation as it also targets the gluteal muscles during the workout.

Leg curls sitting on the leg curl machine

In the seated execution of Leg Curls, athletes have the choice between the two-legged and one-legged variations. In the following section, you will find information on body position and optimal execution for both variations.

Body Position

Start the fitness exercise "Seated Leg Curls" by sitting in the Leg Curl machine. Your back is fully pressed against the pad, with a slight arch in the lower back to help protect the spine. Your buttocks should be as close as possible to the back pad. Align the machine so that the pivot joints are at knee height. The foot pad presses just above the Achilles' heels against the lower calves. The legs are hip-width apart. Alternatively, you can press only one leg against the foot pad to perform the exercise unilaterally. Keep your gaze forward, and your head forms a natural extension of the spine. If the Leg Curl machine has handles, hold onto them for additional stability during the exercise.

Execution

For the two-legged variation, press the pad down with both legs. Exhale during this movement. Extend the movement as far as possible, then slowly bring the legs back up in a controlled motion.

In the one-legged variation on the Leg Curl machine, only one leg is on the pad. The execution of the one-legged variation is the same as the two-legged exercise.

Leg curls while lying down

Lying Leg Curls are an exercise variation particularly popular among women. While lying down, you can also train hamstring curls with a dumbbell. Depending on your preference, lying Leg Curls can be performed with one or both legs. The following section provides all the essential information about body position and execution.

Body Position

For lying Leg Curls, start by lying on the appropriate machine. Lie on a pad with your face down. The foot pad presses against the lower calves, with the correct position just above the ankles. The feet are approximately hip-width apart. Hold onto the corresponding handles with your hands. Keep your gaze downward and ensure that your back remains straight throughout the exercise. Adjust the machine so that the pivot joints are directly at knee height.

Note

When performing lying Leg Curls, the hips move regularly. Due to the weight on your body, there is a certain lever action that automatically lifts the buttocks upward. Make sure that your buttocks and hips remain relatively stable. A slight movement is acceptable if your lower back would otherwise be overly strained.

Execution

Now, start the lying Leg Curls by bending your shins upward. The movement occurs exclusively at the knee joint, with the shins moving and the power coming from the thighs. The rest of the body remains in the same position. Exhale as you continue the movement as far as is comfortable. Then, bring the legs back to the nearly fully extended starting position while inhaling deeply.

Common mistakes when doing hamstring curls on the machine

To effectively train the leg muscles using the leg curl machine, it is crucial to execute the exercise correctly. In this context, there are frequently occurring errors and helpful tips to avoid them.

✅ Overextended Leg: Ensure that your leg is not overextended. There should always be a slight bend in the knee.

✅ Incorrect Machine Adjustment: The pivot joint should align with your knees. Otherwise, there is a risk of injuries to the knee joint.

✅ Inappropriate Head Position: Especially in the lying variation, many athletes direct their gaze forward. However, the head should be a natural extension of the spine and thus directed downward.

✅ Hip Buckling: Often, athletes tend to automatically buckle the hips when the weight exerts leverage on the body. It is fundamentally advisable for the buttocks and hips to remain stable. Therefore, attention should be paid to keeping the body as immobile as possible despite external influences, with the movement originating exclusively from the legs.

Alternatives and similar exercises for leg curls on the machine

Even in training with the leg curl machine, there are various alternatives. For those seeking more variety in their workout routine, here are similar exercises for leg curls on the machine that also target the hamstrings.