A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Finisher
4m
7 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Isolates the hamstrings, improving strength and joint stability.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Sit or lie face down on the leg curl machine, securing your legs under the pad.
- 2.Curl your legs toward your glutes.
- 3.Hold briefly, then lower slowly under control.
Pro Tips
- •Focus on controlled motion — avoid jerking.
- •Squeeze at the top for maximum contraction.
- •Keep hips down and aligned with the bench.
Equipment
Leg Curl Machine
Safety
Avoid overloading; prioritize form and tempo.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.