Strength Training · Bodybuilding
Kneeling Leg Curl
The kneeling leg curl trains your hamstrings one leg at a time on a machine. You bend your working knee against resistance while your other knee rests on a support pad.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the support pad so your working knee lines up with the machine’s pivot.
- Kneel with your nonworking knee on the support pad.
- Rest your torso against the upper support pad.
- Position the roller against your lower calf, just above your heel.
- Grip the handles.
- Curl your working heel toward your buttock through a comfortable range.
- Lower your working leg until your knee is nearly straight.
Form cues
- Keep your hips square.
- Leave your toes relaxed.
- Exhale as you curl.
Common mistakes
- Lifting the working thighReduce the weight until you can curl without pulling your thigh away from its support.
- Dropping the weight on the returnTake two to three seconds to lower the roller without letting the weight stack slam.
Safety
Excessive weight or jerking the lever can strain your hamstrings or irritate your knee. Changing sides while the lever is still loaded can cause an abrupt movement.
- Start with a light warm-up set before adding working weight.
- Check that the adjustment pins are fully engaged.
- Let the lever settle into its resting position before changing sides or stepping off.
- Stop the set if you feel sharp pain behind your knee or in your hamstring.
If kneeling causes discomfort or you have a recent knee or hamstring injury, use a comfortable seated alternative or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Equipment
- Kneeling Leg Curl Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per leg
- Rest
- 1 min
Start with your weaker leg and match its reps on the other side.