Hamstring or Leg Curl Machine
Hamstring curls are isolation exercises which exclusively target the hamstrings.
Isolation exercises can be really beneficial in addressing muscle imbalances. The hamstrings are typically weaker than the quadriceps, which means they don't always get pushed to full potential in compound movements as the quads take over. Combining compound movements with hamstring isolation exercises is the best way to increase the strength and size of your hamstrings.
Aim for a weight that you can carry out curls with correct form for between 8-12 reps
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Instructions
Step 1
Select the desired resistance on the weight stack and insert the pin.​​​
Step 2
Lie down on a leg curl machine with the pad on the back of your legs. It should be positioned a few inches under your calves.
Step 3
​Stretch your legs out fully and grasp the side handles of the machine, keeping your torso flat on the bench as you do so. This is the starting position.
Step 4
Take a deep breath and extend your leg as you flex your quadricep.
Step 5
​Curl your lower legs up as far as you can while keeping your upper legs on the pad. Once your legs are fully contracted, hold the position for a second.
Step 6
Bring your legs back to the starting position, inhaling as you do so. Repeat for the number of reps in your set.