All exercises
Hamstring Curl – machine
Hamstring Curl – machine isolates the hamstrings in a controlled arc to support stronger knee function. A brief pause in the squeezed position can improve connection and reduce "swinging the weight."
Instructions
Sit or lie in the hamstring curl machine depending on the model. Adjust the pads so they sit just above the heels and the knees align with the machine’s axis. Grip the handles for stability. Curl the heels toward the glutes by bending the knees. Lower the weight slowly and under control back to the starting position.
Avoid Common Mistakes
• lifting the hips or lower back off the pad
• using momentum to move the weight
• incomplete range of motion
• lowering the weight too fast
Variations
• with lighter or heavier resistance
• with pause at peak contraction
• slow controlled lowering
• single-leg
• higher repetitions at low load
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
machine