The hamstring curl, also called a leg curl, is an isolation exercise for the muscles on the back of your thigh. Although it is a basic, single-joint exercise, the hamstring curl has several variations. A hamstring machine positions you into a seated, standing or lying position to do the curl exercise.
Weight Machines
Weight machines are either selectorized or plate-loaded. A selectorized machine has an integrated weight stack. To select the resistance for the exercise, insert the included weight pin under the desired weight plate. Depending on the machine brand and model, the plates may be in 5, 10 or 20-lb. increments. Some weight machines are plate-loaded; you slide weight plates on the machine to add resistance. Leg curl machines are available as either a selectorized or plate-loaded machine.
Lying Leg Curl Machine
The lying leg curl machine allows you to perform the exercise in a face down, prone position. Most lying leg curl machines have an angled bench. Your hips sit over the part of the bench that angles upward. This position is more comfortable for most users and it helps you keep your hips against the bench throughout the movement. Adjust the ankle pads so they sit on the lower half of your lower leg. Position your body on the bench so your knees hang off the edge; if your knees rest on the bench, they will grind against it as you curl the weight.
Seated Leg Curl Machine
You perform the leg curl exercise while seated in an upright position on a seated leg curl machine. If adjustable, set the back pad so your knees extend just past the edge of the seat. Lift your legs and rest your ankles on top of the ankle pads. Seated leg curl machines have a pad that sits on top of your thighs. Lock this pad into place to keep your thighs from lifting during the exercise. Press down against the weight and curl your legs under you.
Standing Leg Curl Machine
A standing leg curl machine is also called a kneeling leg curl machine. Although your body is in an upright position, you kneel on one leg and perform the leg curl exercise with the other leg. Kneel on the knee pad with your non-working leg and rest your forearms on the pad in front of you for balance. Position your working leg behind the ankle pad and curl the weight, pulling your foot toward your buttocks.
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