All workouts

Leg curl

Hamstrings

3 × 15LegsQuest 1

How to do it

  1. 1Keep hips against the seat.
  2. 2Curl heels toward the body.
  3. 3Squeeze the hamstrings.
  4. 4Return slowly.

Avoid

Swinging the weight.

Coaching notes

Why do it
Isolates the hamstrings — balances the quads from presses and extensions.
Breathing
Exhale as you curl. Inhale as you lower.
Tempo
Squeeze 1 sec at the top · 2–3 sec lower.

Be careful

  • Keep hips glued to the pad the whole set.
  • Stop if you feel a sharp pull behind the knee.
  • Don't hyperextend the knees at the bottom.

Common mistakes

  • Swinging the weight
  • Lifting hips to cheat
  • Rushing the eccentric