Leg Curl
Direct hamstring work your RDLs will thank you for.
HamstringsMachineBeginner
Setup
- Pad just above the heels.
- Hips pressed down (lying) or back flat (seated).
How To Do It
- Curl heels toward glutes under control.
- Full squeeze, then 3-second lower.
Breathing
Exhale on the curl.
Common Mistakes
- Hips popping up to cheat — glue them down.
- Half range — full stretch to full curl.
Coach Sam's cue: Drag your heels to your butt, slowly.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.