How to Do the Hamstring Curl
Beginner legs exercise with machine.
The Hamstring Curl is a beginner-level legs exercise that puts focused tension on the hamstrings, using machine. As an isolation movement it lets you target the hamstrings directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Legs
- Primary muscle
- Hamstrings
- Equipment
- Machine
- Difficulty
- Beginner
- Type
- Isolation
Also known as: Leg Curl, Machine Hamstring Curl, Prone Leg Curl
How to perform it
- 1Set the machine so the padded lever rests just above your heels/ankles.
- 2Keeping your hips and torso stable, curl your heels toward your glutes by contracting your hamstrings.
- 3Squeeze at the top, then lower under control back to the start without letting the weight rest.
- 4Avoid swinging or arching — keep the motion driven by the hamstrings.
- 5Repeat for the desired reps.
How to program the Hamstring Curl
- Use the Hamstring Curl later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Hamstring Curl alternatives
No machine? These train the same hamstrings, grouped by what you have available.
Dumbbell or kettlebell
Machine or cable
Easier and harder variations
The Hamstring Curl is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Hamstring Curl with a move for the opposing muscles — the Leg Extensions (quadriceps) or the Seated Straight-Leg Raise (quadriceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Hamstring Curl can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Hamstring Curl automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Hamstring Curl work?
The Hamstring Curl primarily targets the hamstrings within the legs muscle group.
What equipment do I need for the Hamstring Curl?
You need machine to perform the Hamstring Curl.
Is the Hamstring Curl a compound or isolation exercise?
The Hamstring Curl is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Hamstring Curl should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Hamstring Curl good for beginners?
Yes — the Hamstring Curl is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Hamstring Curl?
Good substitutes that train the same hamstrings include the Glute-ham Raise (bodyweight), the Nordic Hamstring Curl (bodyweight), the Dumbbell Stiff Leg Deadlift (dumbbell). Pick the one that matches the equipment you have.
Can I do the Hamstring Curl at home?
It's usually done in a gym because it needs machine. At home, substitute a dumbbell or bodyweight variation that trains the same legs.
