Kneeling Leg Curl (Hamstrings)

The kneeling leg curl is a very effective isolation exercise which targets the hamstrings muscles in the posterior chain (Backside of the body). Now, since the leg curl is an isolation exercise, many people do it after a compound exercise (e.g. Squats, deadlift, leg press) and it is a great finisher to a leg workout. However, it’s also great as a stand-alone exercise for the hamstrings.

But, the great thing about the kneeling leg curl is that you can work each hamstring separately which improves balance and unilateral strength in each muscle. The kneeling leg curl is highly recommended in any leg workout routine for maximum gains.

In This Exercise

• Target Muscle Group: Hamstrings
• Type: Strength
• Mechanics: Isolation
• Equipment: Leg Curl Machine
• Difficulty: Beginner

Exercise Instructions

1. Position yourself on the leg curl machine so that your working leg is secured under the padded lever.
2. Grab the support handles and lean your torso forward.
3. Then, flex your hamstrings and curl the weight all the way up with your working leg until the foot pads touch your glutes. Exhale during this portion of the exercise.
4. Now, slowly lower your leg back down but don’t lock out your knees. Inhale during this portion of the exercise.
5. Complete the desired number of reps and then repeat with your other leg.
6. Alternate between legs for sets.

Variations & Tips:

• Use a full range of motion during the leg curl to effectively stimulate your hamstrings.
• Try to limit the amount of momentum you use during the exercise.
• Training one hamstring at a time improves unilateral strength, but it also improves muscle balance which is ideal for bringing up lagging body parts.
• The kneeling leg curl is a very effective isolation exercise which builds muscle and strength in the hamstrings.

Watch: How to do the kneeling leg curl