Leg Curl or Hamstring Curl


How to do the Leg Curl or Hamstring Curl

1. Lie on the machine comfortably while hooking your legs underneath the pad. If you are on the seated chair leg curl then sit comfortably with your legs between the pads.
2. Then raise the weight pulling with your hamstrings.
3. Holding on to the hand grips (as shown in the image) breathe out on the hard part.
4. Breathe in on the negative or the way back to the starting position.

Speed Training

This exercise is integral for any athletes who want to build extremely powerful hamstrings which can help with speed, power and acceleration.

Spotter Information:
Spotting can be done at the end of the machine, by lifting the legs/pad at the same time as the individual

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Hamstrings
  • Isolation
  • Machine
  • Lower Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
81.6 lbs11.8 114.2 lbs

What is a good starting weight?

Based on an average weight lifted of 81.6 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 40 lbs and aim for 12-15 reps.


Workouts Plans with Leg Curl or Hamstring Curl

Purpose Type Level
Muscular Definition Intermediate
Hypertrophy Advanced
Muscular Definition Beginner
Sport Specific Advanced
Hypertrophy Advanced
Muscular Definition Beginner
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.