Machine leg curl
Slow on the way back.
Muscles worked · Primary
Hamstrings
Secondary
Calves
Equipment
Gym
Updated: September 26, 2026
How to do it, step by step
- Adjust the machine so the roller sits just above your ankles.
- Hold the handles and keep your hips down.
- Curl your heels toward your glutes.
- Return slowly without letting the weight drop.
Common mistakes
- Lifting your hips.
- Using momentum.
- Letting the weight slam down.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Machine leg curl, built for you
Answer 11 questions and get a weekly plan with sets, rest times and calories designed around you.
Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.