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Kneeling Leg Curl Machine
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Home ›
Hamstrings ›
Kneeling Leg Curl Machine
Kneeling Leg Curl Machine
HamstringsSelectorized MachinePullHypertrophy
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Stand or sit with the weight in hand, elbow pinned at your side.
2
Curl the weight toward your shoulder by bending only at the elbow.
3
Squeeze the bicep hard at the top of the movement.
4
Lower the weight slowly back to full extension — a full stretch at the bottom builds more muscle.
5
Avoid swinging or using momentum — keep the upper arm perfectly still.
Pro Tips
Slow the eccentric down to 3-4 seconds — it puts more stress on the bicep for the same weight.
Full extension at the bottom gives a better stretch and activates more muscle fibers.
Try a slight forward lean at the start — it pre-stretches the bicep for greater activation.
Overview
The Kneeling Leg Curl Machine is a legs exercise using the leg curl machine that directly targets the legs, with Calves picking up the supporting work. It builds both strength and muscle density through a controlled range of motion.
Muscles Worked
Legs
75%
Calves
42%
Glutes
32%
Common Mistakes
Swinging the body to get the weight up — that's your lower back doing the work, not the bicep.
Not lowering to full extension — cutting the range of motion short limits growth.
Moving the upper arms forward during the curl instead of keeping them pinned.
About Training Your Hamstrings
The hamstrings run down the back of the thigh and perform two jobs: bending the knee and extending the hip. Strong hamstrings balance the quads, protect the knee, and are essential for sprinting and powerful hip extension.
Train them with two movement types. Knee-flexion work — lying and seated leg curls — targets the hamstrings directly, while hip-hinge movements like the Romanian deadlift, good morning, and Nordic curl load them through a powerful stretch. Combining both builds fuller, more resilient hamstrings than curls alone.
On hinges, push the hips back with a flat back and feel the stretch rather than rounding the spine. A slow lowering phase dramatically increases the training effect.
