Legs

Hamstring Curl

A key isolation exercise for strengthening the hamstrings.

Isolates the hamstrings, useful for building muscle balance between the front and back of the leg.

Body Part: Legs
Level: Beginner
,
Intermediate
Muscles: Hamstrings
Modality: Isolation
Direction: Pull
Equipment: Leg curl machine
Goal: Hypertrophy
,
Endurance

How to do:

1. Adjust the leg curl machine to fit your leg length. 2. Lie face down on the machine and position your ankles under the padded bar. 3. Grip the handles for support. 4. Curl your legs upward by contracting your hamstrings. 5. Slowly lower the weight back to the starting position. 6. Repeat for 10-15 reps per set. 7. Perform 3-4 sets.

Tips:

- Keep your hips pressed against the pad to avoid unnecessary movement. - Use a slow and controlled motion to prevent momentum. - Ensure proper alignment of the knees with the machine's pivot point.

This exercise in Workout Days

Upper/Lower Split Intermediate

Legs & Core Power Boost

Intermediate

12 weeks

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