How do I do hamstring curls at home without a machine?

The best options keep knee flexion in the movement: Nordic curls (kneel, anchor your feet, lower your torso under control), swiss-ball or sliding leg curls, and single-leg glute bridges. The Romanian deadlift with dumbbells also trains the hamstrings hard, but through hip extension rather than knee flexion — useful, but not a direct replacement.

Is the seated or lying leg curl better?

Seated wins for hypertrophy. A 2021 study by Maeo found roughly twice the biceps femoris growth from the seated leg curl versus the lying version over 12 weeks at matched volume. The hip-flexed position loads the hamstring in a stretched position, producing more stimulus per set. If your gym only has a lying machine, it still works — the return per set is just slightly lower.

How many sets and reps of leg curls should I do?

3–4 sets of 8–15 reps, one or two times per week. For hypertrophy, 10–12 reps with a controlled 3-second eccentric works best. For strength, 6–8 reps with heavier load. Aim for 8–14 total weekly sets for the hamstrings, split between the leg curl and a hip-hinge movement like the Romanian deadlift.

Why do I feel leg curls in my calves instead of my hamstrings?

This usually happens when your feet are plantarflexed — toes pointed — during the rep. The gastrocnemius crosses the knee and shortens along with the hamstrings, so it ends up sharing the load. Keep your feet in dorsiflexion (toes pulled toward your shins) for the whole set. That small adjustment takes the calf out of the movement and lets the hamstrings do the work.

Do I still need leg curls if I deadlift?

Yes. The hamstrings have two jobs — bending the knee and extending the hip. Deadlifts and Romanian deadlifts train hip extension hard but barely touch knee flexion. The leg curl is the main exercise that loads that second function. Keeping both a hinge and a curl in your program trains the whole muscle and helps balance knee-joint strength.

腿部

腿弯举

Q: What muscles does the hamstring curl work?

The hamstring curl isolates the hamstrings — the biceps femoris, semitendinosus, and semimembranosus on the back of the thigh — through knee flexion. The calves assist slightly because the gastrocnemius also crosses the knee, and the glutes stay contracted to keep the hips down. The machine removes hip movement, so the hamstrings do nearly all the work.

又称: Leg Curl, 器械腿弯举, 屈腿训练, 腿后腱弯举, 腘绳肌弯举

坐在或躺在腿弯举机上，向上弯曲双腿，专注于腿后腱肌。

简要回答

The hamstring curl is a machine isolation exercise that trains knee flexion against resistance. Lie or sit on the machine, hook your heels over the pad, and curl your legs toward your glutes — moving only at the knee, with your hips pressed flat.

腿弯举是一种针对腿后腱肌的隔离训练，能够有效提升力量与肌肉线条。

查看此动作的所有变体

如何做提示

身体部位: 腿部
难度: 初级
,
中级
肌肉: 腿后肌群
类型: Isolation
方向: 拉
器械: 腿弯曲机
目标: 肌肉增长
,
力量

如何做:

1. 调整机器，使垫子位于脚后跟上方。 2. 坐下或躺下，握住扶手保持稳定。 3. 缓慢地向上弯曲双腿，收紧腿后腱肌。 4. 控制动作回到起始位置。 5. 每组完成10-15次。 6. 进行3-4组。

提示:

- 保持动作缓慢、控制良好。 - 集中注意力在腿后腱肌的收紧上。 - 避免抬起臀部离开机器。 - 调整适合的重量，以确保动作规范。

常见问题

关于本练习的动作、安全、器械与替代动作的常见问题。

The hamstring curl isolates the hamstrings — the biceps femoris, semitendinosus, and semimembranosus on the back of the thigh — through knee flexion. The calves assist slightly because the gastrocnemius also crosses the knee, and the glutes stay contracted to keep the hips down. The machine removes hip movement, so the hamstrings do nearly all the work.