Hinge
Leg Curl
What it works
Mainly: Hamstrings. Also: Calves.
Setup
Knees at the machine pivot, pad just above the heels.
How it goes
Curl as far as the machine allows, pause, and take longer to lower than you did to lift.
Two things people get wrong
- Lifting the hips off the pad to get more weight up.
- Letting the weight stack drop back rather than controlling it.
If the kit’s busy
Nordic curl regression, or a slow dumbbell RDL.
Also written as: Hamstring Curl
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.