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Machine · Hamstrings

Leg Curl: Direct Hamstring Work to Balance Your Quads

Most leg days lean quad-heavy by default — the leg curl is the simplest way to give your hamstrings equal direct attention.

· 2 min read

Leg Curl demonstration

Squats, lunges and leg presses all train the hamstrings to some degree, but rarely as the primary target — the leg curl is one of the few exercises built specifically for them.

How to do it

  1. 1Set the pad to your ankles — adjusting the machine so your knees line up with its pivot point, whether lying, seated or standing.
  2. 2Grip the handles — keeping your hips pressed into the pad rather than lifting as the weight gets heavy.
  3. 3Curl your heels toward your glutes — bending only at the knee, driving through your hamstrings.
  4. 4Pause at peak contraction — hold briefly at the top of the curl.
  5. 5Lower under control — extend back to the start over two to three seconds rather than letting the weight drop.

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Sets and reps

3 sets of 10–15 reps, with a weight light enough that your hips stay flat on the pad for every rep.

Common mistakes

  • Hips lifting off the pad. Letting your hips rise as the weight gets heavier brings your lower back into the movement and reduces hamstring work. Drop the weight if this happens.
  • Using momentum. Kicking or jerking the weight up skips the controlled tension that builds hamstring strength. Slow the rep down.
  • Partial range of motion. Stopping well short of full contraction or full extension trains a smaller range than the exercise offers. Use a weight that lets you complete the full movement.

Safety note

This is a low-risk exercise when done with control — the main thing to watch is the hips lifting off the pad, which is a sign the weight has outpaced your form.

If your quads get most of your leg-day attention by default, this is the simplest way to correct the balance.

Train it as part of a real plan

A single exercise is a start, not a programme. WO Buddy builds the rest of the plan around it, based on your goal and schedule.

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