isolation hamstring
Leg Curl
hamstrings
machine · beginner
How to do it
- 1Lie or sit in the machine with the pad above your heels.
- 2Curl your heels toward you, then return.
What to think about
- Keep your hips down on the pad.
What usually goes wrong
- Lifting the hips to move more weight.
Worth knowing
- Set the pad above your heel rather than on your calf.
Watch it
Instead of this
Dumbbell Romanian DeadliftAlso trains hamstrings and glutes, through a different movement. It is the closest match you can do.Single-Leg Romanian DeadliftAlso trains hamstrings and glutes, through a different movement. It is the closest match you can do.Conventional DeadliftAlso trains hamstrings and glutes and back, through a different movement. It is the closest match you can do.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Holding your breath through a heavy rep raises blood pressure sharply, which matters most for people carrying cardiovascular risk.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.