Kneeling machine leg curl

Hamstrings

• Target muscles: hamstrings, glutes
• Equipment: gym machine
• Level: intermediate

How to do it

1. Adjust the machine and kneel on it with your standing leg, leaning your torso forward, forearms resting on the pad.
2. Tuck the ankle of your working leg under the roller, leg lowered and nearly straight.
3. Keep your back neutral, hips still, weight distributed on your kneeling leg and forearms.
4. Bend your working leg, curling your heel toward your glute until your shin reaches roughly horizontal.
5. Hold briefly at the top, then slowly lower your leg to nearly full extension.
6. Complete the desired number of reps, then switch legs.

Swap it for

• standing single leg curl
• Kneeling Nordic hamstring curl (bench-assisted)
• Supine heel slide (slider hamstring curl)
• Lying Leg Curl Machine (Two-Up, One-Down)

Harder

• Kneeling Reverse Leg Curl (Shins Under Pad)
• Hamstring and Glute Extension Machine

Easier

• lever lying leg curl
• Seated machine leg curl