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Leg Curl (Toes-In Position)

Primary target: Semitendinosus (半腱肌)

Exercise Details

Equipment

Prone leg curl machine

Sets & Reps

3-4 sets × 10-12 reps · rest 60-90 s

How to do it

Prone with hips pinned; point the toes toward each other (internally rotated) while curling to bias the inner hamstrings (semitendinosus); squeeze at the top; 3-second negative.

Common mistakes

Hips lifting, toes turning out (outer-side compensation), releasing too fast

Muscles Worked

Other Exercises for the Same Muscle

Romanian Deadlift · Good Morning · Kettlebell Swing