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Leg Curls – How to Target and Build Hamstring Muscles

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Leg Curls – How to Target and Build Hamstring Muscles (1)

Most people only think about their biceps and chest when working out – but what about your hamstrings? If you’re looking for an effective way to target and build hamstring muscles, look no further than the leg curl. Your hamstrings are a critical muscle group for movement, and you can improve through targeted exercises.

This simple exercise is a great way to achieve toned hamstrings. We’ll also provide step-by-step instructions on how to perform the leg curl so that you can get the most out of this powerful exercise.


This article will discuss the benefits of the leg curl, how to perform the exercise correctly, and some variations you can try to add intensity. Let’s get started!

Leg Curls  – How to Target and Build Hamstring Muscles

How to Perform Leg Curls

The leg curl is a basic but essential exercise for hamstring development. It primarily targets the biceps femoris, the largest and strongest of the three hamstring muscles. We typically perform leg curls with a machine, but you can also do them with free weights or resistance bands.

The exercise is simple: you lie face down on a leg curl machine with your knees bent and feet in the padded foot cradle. You then curl your legs towards your butt and return to the starting position.

Leg Curls  – How to Target and Build Hamstring Muscles

Here are a few tips to keep in mind when performing this exercise:

  1. First, start with a lighter weight and gradually increase as you get comfortable with the movement.
  2. Keep your knees aligned with your feet during the curl.
  3. Do not arch your back or use momentum to curl the weight.
  4. Squeeze your glutes at the top of the curl for maximum hamstring activation.

The leg curl is an excellent exercise for beginners because it is relatively easy to perform, and you can use lighter weights while you perfect your form. Then, as you become more comfortable with the movement, you can further increase the weight and intensity to challenge your muscles.

Leg Curls  – How to Target and Build Hamstring Muscles

There are also many variations of the leg curl that you can try to keep your workouts exciting. Here are a few ideas:

  1. Seated Leg Curl: We perform this variation on a leg curl machine with your knees bent and feet in the padded foot cradle. You then curl your legs towards your butt and return to the starting position.
  2. Standing Leg Curl: We perform this variation by holding a weight in each hand and standing with your feet shoulder-width apart. Next, bend at the waist and let the weights hang down by your legs. From here, curl your legs up towards your glutes, and return to the starting position.
  3. Leg Curl with Resistance Band: We perform this variation by tying a resistance band around a sturdy post and lying on your back with your feet in the band. Curl your legs towards your glutes, and return to the starting position.

The leg curl is an excellent exercise for targeting and building hamstring muscles, no matter which variation you choose. So keep these tips in mind and try it today!

Leg Curls  – How to Target and Build Hamstring Muscles

Other Exercise to Workout the Hamstring Muscles:

Leg Curls  – How to Target and Build Hamstring Muscles

The Last Word on Using Leg Curls to Build the Hamstring Muscles

The leg curl is an excellent exercise to target and build your hamstring muscles. Use proper form, progressive overload, and a periodization plan as you progress to see the best results.

And, as always, be sure to consult with a physician before starting any new fitness routine. For example, have you tried incorporating leg curls into your workout? What has been your experience?

What do you think?

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