For most people new to lower body strength training, the go-to exercises are squats or leg presses. But, there’s a pair of machines that can help you work specific muscles that other leg exercises can miss: the leg extension and hamstring curl machines. These machines isolate muscle groups, allowing you to build up strength quickly. The leg curl machine is all about isolating the hamstrings and giving them a focused workout. Targeted Training: You sit comfortably on the machine, place your lower legs behind a padded lever, and curl up against a selected weight. Beginner Friendly: New to the gym? This is a great way to ease into building leg strength. Progress Tracking: With pin-loaded machines, you select the exact weight you lift.
Mechanics and setup for effective use
The thigh pad adjusts to the front of knees ensuring proper alignment with the machine's axis of rotation, while the lower tibia pad self-adjusts keeping the number of necessary adjustments to a minimum. Proper placement of the back pad lets you stabilize yourself with your core as you work out your legs. Pick a position that brings the back of your knees even with the front of the seat.
When starting, slide into a sitting position on the machine from the open side. Adjust the back pad using the release handle directly behind it so that the position is comfortable for you. This setup helps maintain a stable posture throughout each rep, focusing the effort on the hamstrings.
Leg extensions and hamstring curls are complementary: leg extensions target your quadricep muscles, allowing you to build strength and mass quickly, while hamstring curls isolate the hamstrings for balance and injury prevention. The leg curl machine performs the opposite motion to leg extensions, bending and pulling with your legs rather than pushing.
Choose the weight from the stack with the pin. It can be tempting to start too high - your thigh muscles are powerful after all. But this is a machine that you should use for reps and full range of movement, not weight. It’s better to start light and work up gradually. A useful starting point for beginners is around 80 pounds.
Hamstring curl technique and safety
To use the machine for hamstrings, lie face down on the bench with your legs extended and your ankles hooked behind the resistance pads. Your legs should be fully extended, but avoid locking your knees. Bend your knees to bring your heels toward your glutes, seeking a full range of motion. Then slowly release back to the initial position. Repeat with controlled, deliberate movements.
After selecting a weight, adjust the calf pad based on your height. Lower numbers for shorter people, higher numbers for taller. You want the pad to rest at the point where your calves meet the tendon.
With hamstring curls, you’re essentially doing the opposite motion to leg extensions. You’re exerting force by bending and pulling with your legs instead of pushing with them. Start low and progress gradually, as your hamstrings are not as powerful as your quads yet.
Workout structure and program guidance
For a balanced routine, pair leg extensions with hamstring curls. A sample sequence could be:
- 20 reps leg extensions - keep the weight low and your reps slow.
- 10 dumbbell squats - a simpler approach to a compound leg movement.
- 20 reps hamstring curls - slow and controlled, focusing on the hamstrings.
- 10 dumbbell lunges - step forward with one leg and lower toward the ground.
These isolation exercises should be integrated into a broader program that includes compound movements to recruit multiple muscle groups for overall leg development. The equipment lineup offers six commercial leg curl models across four training positions: lying, standing, seated, and kneeling, with integrated weight stacks from 130 to 205 lb. The PW218 kneeling leg curl accepts standard Olympic plates for resistance up to 200 lb with independent leg training.
Equipment details and construction
We build every leg curl machine at our facility in Laval, Quebec, using durable steel construction. Self-aligning roller pads across the lineup adapt to users of different heights, automatically centring for a consistent contact and smooth range of motion. Lying leg curl machines reduce hip flexion to concentrate tension on the hamstrings, while selectorized models allow quick resistance changes between sets.
Our leg curl machines weigh between 224 and 546 lb, built to withstand years of daily commercial use. We offer 6 commercial leg curl models across 4 training positions: lying, standing, seated, and kneeling. Adjustable range of motion settings and self-aligning roller pads accommodate users of all fitness levels. Custom colours, logos, and upholstery options are available across all models (product code R-201).
Practical tips and common considerations
The back pad position and knee alignment are crucial for safe, effective workouts. Ensure your knees bend no more than 90 degrees in the starting position, and avoid locking the knees at full extension. Keep movements slow and deliberate to maximize time under tension and engagement of the hamstrings. For most users, a gradual progression in weight and volume yields better long-term results than rapid increases.
Progress tracking is straightforward with pin-loaded machines, and you can monitor improvements in strength and control over time. Remember that since these are isolation machines, you should pair them with compound exercises to get the most out of your routine. A complete lower body strength zone should start with the right leg machines and include both hamstring-focused and quadriceps-focused movements.
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leg curl machine exercise video demo.MP4
For most people, extended handling time of 5-7 business days is typical, and delivery requires an appointment with signature upon delivery. A liftgate is included to get the shipment off the truck and onto the ground, delivered curbside. You can find all the tools, support, and guidance you need to complete your leg day at one of our AG Fitness centers, including personal training, buddy training, and group exercise classes to build out your routine.