Machine Hamstring Curls


  • This movement is performed with leg curl machine. There will be many variations at your gym to choose from.
  • Lay down on your stomach on the machine. Lying stretched out straight, place your ankles behind the pads. You may have to adjust the pad so that it fits at your ankles.
  • Remaining flat on the bench, curl your legs up to your buttocks. Be sure to keep your hips flat on the bench and not to raise them. Hold for a few seconds, contract, then slowly lower the weight back down to the starting position.


  • Focus on contracting the hamstrings at the top of the movement.
Primary muscles Hamstrings
Secondary muscles Gluteus maximus