Leg Curl (lying/seated)

The knee-flexion function of the hamstrings; complements the RDL.

• Isolation
• Machine
• Beginner

How to do it

• Line your knee up with the machine's axis
• Curl all the way, squeezing your hamstrings
• Slow eccentric (2–3 s)
• The seated version stretches the hamstrings more

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Contract for 1 s, squeeze at the top, lower for 2–3 s resisting

Common mistakes

• Lifting your hips off the bench to generate momentum
• A partial range without stretching out fully at the bottom
• Dropping the weight without controlling the eccentric

Muscles worked

Primary

• Hamstrings

Secondary

• Calves

Alternatives

• Romanian Deadlift
• Good Morning