Kneel on a leverage leg-curl machine and flex the knees to curl the lower legs, primarily loading the hamstrings. Perform controlled reps of knee flexion against the machine's resistance.
How to do the Kneeling Leg Curl (Machine)#
- Choose a weight and set the machine pad so it contacts the back of your lower legs just above the ankles.
- Kneel with your hips aligned to the machine and keep your torso upright, stabilizing with the machine's supports or handles if available.
- Exhale and bend your knees to pull your heels toward your glutes, lifting the lever through knee flexion.
- Hold briefly at the top to emphasize the hamstring contraction.
- Lower the lever slowly and under control until your legs return near the start position, maintaining hip position throughout.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
- Secondary: Calves (Gastrocnemius & Soleus)
Common mistakes#
- Using momentum instead of a controlled movement.
- Allowing the hips to lift or shift forward during the curl.
- Setting the pad incorrectly so the lever contacts at the wrong height.
- Dropping the weight quickly on the eccentric phase.
