Kneeling Leg Curl Machine: How-to, Tips & More
The Kneeling Leg Curl Machine is a beginner isolation exercise for your hamstrings. You do it with leg curl machine, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the hamstrings, it also works your calves, so it fits well in a session that trains those muscles together.
Muscles worked
Hamstrings
Primary
Calves
Secondary
How to do the Kneeling Leg Curl Machine
- Kneel on the machine with one leg under the pad.
- Rest your forearms on the support.
- Curl your heel toward your glute.
- Lower slowly, then switch legs after the set.
Kneeling Leg Curl Machine tips
- Keep your hips still.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Leg curl machine
Type
Isolation
Kneeling Leg Curl Machine alternatives
More hamstrings exercises
B Stance Romanian Deadlift
Dumbbells
Band Good Morning
Resistance band
Band Leg Curl
Resistance band
Barbell Single Leg Romanian Deadlift
Barbell
Bodyweight Good Morning
Bodyweight
Bodyweight Single-Leg Deadlift
Bodyweight
Frequently asked questions
What muscles does the Kneeling Leg Curl Machine work?
The Kneeling Leg Curl Machine mainly works your hamstrings, with help from your calves.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Kneeling Leg Curl Machine good for beginners?
Yes. The Kneeling Leg Curl Machine is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Kneeling Leg Curl Machine?
You need leg curl machine.
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