MachineIsolation
Seated leg curl
6–10 reps recommended
- Sit with the pad above your heels and the thigh pad locked down.
- Curl your legs down and back as far as you can.
- Let them back up slowly.
Hamstrings
The back of the thighs, trained by curling your heels towards your glutes.
Sets, reps and rest
- Warm-up
- 1 set
- About 50% of your working weight, or lighter, for as many reps as you like.
- Working sets
- 2–3
- 2 is recommended. Take each set close to failure.
- Reps
- 6–10
- Recommended for every exercise. Some exercises also list another range that suits them.
- Rest
- 3+ min
- At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.
Warm up first
Do these to loosen up, then do your warm-up set before your working sets.
- Leg swings10 each leg
Hold on to something and swing each leg front-to-back.
- Inchworms5 reps
From standing, walk your hands out to a push-up position, then walk them back.
- Bodyweight good mornings10 reps
Hands on your head, push your hips back with a flat back, then stand up.
Pick 1 of these 2 exercises
MachineIsolation
Lying leg curl
6–10 reps recommended
- Lie face down with the pad just above your heels.
- Curl your heels towards your glutes.
- Keep your hips pressed into the bench.