How to Do Leg Curls? 

To execute leg curls, lie face down on a leg curl machine, put your ankles under the padded lever, and curl your legs towards your glutes by using your hamstrings. It works the muscles in the back of your thighs and is a basic lower-body workout that helps you perform better in sports and avoid getting hurt.

Leg curls are an important part of a complete leg workout, whether you're just starting out or have been lifting for a while. This guide will show you step-by-step how to do this exercise, what its benefits are, how to change it up, and pro suggestions to get the most out of it.

What Are Leg Curls?

Leg curls are an individual exercise that works the hamstrings, which are the muscles that bend your knees and stretch your hips. The laying leg curl machine is the most typical technique to execute leg curls, but you can also do them while sitting or standing, depending on the equipment and your training goals.

Leg curls are very important for:

People that run and sprint

Athletes working on their speed and agility

People who are getting better after hurting their knees or hamstrings

Anyone who wants to build up their leg muscles evenly

Step-by-Step Guide to Lying Leg Curls

Step 1: Get the machine ready

Set the leg curl machine so that the pad is resting just above your heels, on your lower calf.

To keep your body steady, lie flat on the bench with your face down and hold on to the side handles.

Step 2: Curl the weight

Engage your core and start curling your legs up by tightening your hamstrings.

Slowly and carefully pull your heels up towards your glutes.

Stop for a moment at the top of the exercise to really use your muscles.

Step 3: Lower Slowly

Slowly bring the padded lever back down to its starting point.

Don't let the weights slam; keep your muscles tense and under control the whole time.

Tips for doing leg curls

To get the most out of your workouts and lower your chance of injury:

Keep your hips down on the bench so you don't hurt your lower back.

✅ Move the weight all the way around without jerking it.

✅ Start with light resistance if you're new, then gradually progress.

Don't lock your knees at the end of the exercise.

Variations on the Leg Curl

Depending on your aim and the equipment you have, here are some changes you can add to your routine:

Leg Curls While Sitting

Get in a machine and stretch your legs out. Then curl them back under. Great for keeping the tension in your hamstrings steady.

Curls for the Standing Leg

Did one leg at a time on a cable machine or a machine made just for this. Great for building strength on one side and fixing imbalances.

Leg curls on a stability ball

A variant that uses a Swiss ball and your own body weight. Works your core, glutes, and hamstrings.

Resistance Band Leg Curls

Put a band on a low anchor and curl your leg back. Great for working out at home or doing rehab.

Benefits of Leg Curls

Leg curls are not merely a way to tone your body. They help with both function and sports:

✅ Hamstrings that are stronger

Leg curls work the hamstrings, which are typically not worked as much as the quads.

✅ Better knee stability

By balancing the stress between the front and rear of the leg, they assist keep the knee joint stable.

✅ Avoiding injuries

When the posterior chain is well-developed, athletes are less likely to get hamstring strains and ACL problems.

✅ Better performance in sports

Having strong hamstrings helps you run faster, jump higher, and be more agile, especially in sports like football, basketball, and track.

🔹 Programming: How many sets, reps, and times

The amount of leg curls you do will depend on your training goals:

Sets, Reps, and GoalsRest Time Strength 4–5 6–890 to 120 seconds

Muscle Growth (Hypertrophy)3–410–12 60–90 seconds

Endurance2–312–15 30–45 seconds

Frequency: Do leg curls 1–2 times a week, preferably on days when you're working out your legs or lower body.

Can you do leg curls at home without a machine?

Yes! You may do the leg curl motion at home with:

Bands of resistance

A ball for stability

Bodyweight sliders on smooth floors

These solutions are great for people who travel, work out at home, or are just starting off with basic resistance.

 Things You Shouldn't Do while leg curls

❌ Lifting your hips off the bench moves the weight to your lower back

❌Using too much weight makes your reps choppy and out of control.

❌ Shortening the range of motion makes it less effective and less likely to activate muscles.

❌ Rushing the reps—momentum takes away the entire benefit from your hamstrings.

Last Thoughts

Leg curls are a great technique to work on your hamstrings, keep your knees stable, and improve your performance in almost any sport or daily activity. Adding leg curls to your regimen is a good idea whether you're working out for looks, to recover from an injury, or just to be more athletic.

Leg curls, squats, deadlifts, and Romanian deadlifts are all good exercises to do together on a leg day if you're working out hard.