Hamstring Curl Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Hamstring Curl Exercise Demo

Exercise Profile

Exercise Equipment

Machine

Primary muscles

Hamstrings

Secondary muscles

Glutes, Lower Back

Exercise Category

Hamstring Isolation

Hamstring Curl Muscles Worked

Front

Back

MuscleSet

Hamstrings

71.4%

Glutes

14.3%

Lower Back

14.3%

Hamstring Curl Overview

The hamstring curl machine is an isolation exercise that strengthens the knee flexors, primarily the hamstrings. It’s performed lying or seated, depending on the machine, and allows for targeted hamstring development without spinal loading. This exercise is useful for injury prevention, athletic performance, and improving symmetry between the front and back of the leg. Maintaining a controlled tempo and avoiding momentum ensures maximum tension and safety. It’s commonly used in rehab settings and by bodybuilders for leg hypertrophy.

Why Do The Hamstring Curl ?

Hamstring Curl (Machine) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Hamstring Curl

1. Set machine so your knees align with the pivot point. 2. Place lower legs under pad and grip handles. 3. Curl the pad toward your glutes by contracting your hamstrings. 4. Slowly lower back to the starting position.

Machine Tips

Adjust pad to rest just above the ankle; avoid swinging or jerking the weight.

How to Progress

Increase weight, add pause at contraction, use one leg at a time, or slow down eccentric phase.

PROGRAMS WITH Hamstring Curl