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Leg Curl

Primary target: Biceps Femoris (股二头肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment

Prone/seated leg curl machine

Sets & Reps

3-4 sets × 12-15 reps · rest 60-90 s

How to do it

Hips pinned to the pad; curl until the shins are vertical or slightly past, squeeze the hamstrings at the top, lower on a 3-second negative.

Common mistakes

Hips lifting off the pad, releasing too fast, partial range

Muscles Worked

Other Exercises for the Same Muscle

Romanian Deadlift · Nordic Hamstring Curl (Eccentric) · Good Morning · Stiff-Leg Deadlift