Lie face down on the leg curl machine and position the ankle pad just above your heels.
Grip the handles or the sides of the bench and keep your hips pressed flat against the pad.
Curl your legs upward by bending your knees, bringing the ankle pad toward your glutes.
Squeeze your hamstrings at the top of the movement when your knees are fully flexed.
Lower the weight slowly back to the starting position without letting the weight stack rest between reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps | Strength, high intensity/volume |