← Leg Curl Machine
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Leg Curl Machine

Biceps Femoris · secondary: Semitendinosus, Semimembranosus
Hamstrings beginner gym machine
Sets × Reps
3 × 10-15
Rest
50s
Est. Calories
~5/min
Muscle Group
Hamstrings
Starting Position

Set the body into the hold position with a straight, braced line.

Step-by-Step Instructions

1. Lie face down (or seated depending on machine), pad against your lower legs.

2. Curl your heels toward your glutes.

3. Lower under control to a full stretch.

Breathing

Breathe steadily throughout the hold; do not hold your breath.

Common Mistakes

Letting the hips sag or pike, and holding the breath.

Safety Tips

Break the hold early rather than letting form collapse.

Variations

Beginner: Use a light stack.

Intermediate: As described.

Advanced: Add a pause at the top.

Equipment Not Available? Try Instead
Romanian Deadlift
Biceps Femoris
→
Kettlebell Swing
Semitendinosus
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.