Leg Curls for Beginners: Strengthen Your Hamstrings

Do you want to level up your leg game? Maybe you’re tired of skipping leg day (we’ve all been there), or perhaps you’re looking to strengthen those hamstrings for better performance in sports or everyday life. Whatever your reason, you’ve landed in the right place. Today, we’re diving deep into leg curls—the ultimate hamstring exercise that you can do right at home. No fancy gym equipment? No problem. I’ve got you covered.

By the end of this guide, you’ll know exactly what leg curls are, why they’re a must-do for your fitness routine, and how to perform them like a pro—even if you’re a total beginner. Let’s get those legs working!

At its core, a leg curl is an exercise designed to target your hamstrings—the group of muscles at the back of your thighs. The movement involves flexing your knee and drawing your heels toward your glutes, which engages your hamstrings and helps build strength and muscle in this crucial area.

There are several types of leg curl exercises, each performed using different equipment. The most common are seated leg curls, lying leg curls, and standing leg curls. All these variations work the hamstrings, but they do so from slightly different angles, providing a comprehensive way to target the muscles in your legs.

Leg curls are a killer exercise that targets your hamstrings—the muscles at the back of your thighs. These muscles are crucial for everything from walking and running to jumping and squatting. But here’s the thing: most people neglect their hamstrings, focusing only on quads (the front thigh muscles). Big mistake! Weak hamstrings can lead to imbalances, poor posture, and even injuries.

Leg curls help you:

• Build stronger hamstrings: Say goodbye to chicken legs!
• Improve balance and stability: Strong hamstrings = better overall movement.
• Prevent injuries: A strong posterior chain protects your knees and lower back.
• Boost athletic performance: Whether you’re a runner, cyclist, or weekend warrior, strong hamstrings are a game-changer.

There are several ways to perform leg curls based on the equipment available to you. Here’s a breakdown of the most popular leg curl variations:

What Is It?
The lying leg curl is one of the most common and effective variations. It involves lying flat on your stomach with your feet hooked under a padded bar, which is then curled towards your glutes.

How to Perform It:

• Lie face down on the leg curl machine with your knees aligned with the pivot point of the machine.
• Adjust the padded bar so it sits comfortably just above your ankles.
• Using your hamstrings, curl the bar toward your glutes by flexing your knees. Keep your torso flat against the bench and avoid arching your back.

Pause at the top, squeeze the hamstrings, and then slowly lower the weight back to the starting position.

What Is It?
The seated leg curl is another popular variation where you perform leg curls while sitting upright in a chair-like machine, with your legs extended in front of you and a padded bar resting on your lower legs.

How to Perform It:

• Sit on the machine with your knees bent at 90 degrees and the pad resting just above your ankles.
• Adjust the seat so that your knees are slightly off the edge and aligned with the pivot point of the machine.
• Slowly curl your legs backward by bending your knees to bring your heels toward your glutes.
• Control the movement as you return your legs to the starting position.

Understanding their differences can help you choose the best one for your goals.

Key Differences

Which One Should You Choose?

✅ Choose the Seated Leg Curl If:

• You want maximum hamstring activation and stretch.
• You’re focusing on muscle growth (hypertrophy).
• You have knee or lower back issues and need a joint-friendly option.

✅ Choose the Lying Leg Curl If:

• You want to isolate the lower hamstrings.
• You’re looking for variety in your hamstring training.
• You prefer a more intense contraction rather than a deep stretch.

💡Best Approach: If possible, incorporate both for complete hamstring development!

What Is It?
In the standing leg curl, you perform the movement while standing and using either a cable machine or a specialized standing leg curl machine. This variation also emphasizes hamstring contraction and works the muscle through a different range of motion.

How to Perform It:

• Stand with your feet shoulder-width apart, facing a cable machine with an ankle strap attached to the low pulley.
• Strap the ankle attachment around one ankle and step backward to create tension on the cable.
• Keep your body upright and your core engaged as you bend your knee and bring your heel toward your glutes.
• Slowly release the tension, allowing your leg to return to the starting position.

Benefits:

• Improves balance and unilateral leg strength.
• Engages the glute muscles to a greater extent compared to the other variations.
• Great for those looking to develop symmetry in their legs, especially if one hamstring is weaker than the other.

This is a beginner-friendly move that doubles as a glute workout. Here’s how to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your arms at your sides, palms down.
• Push through your heels to lift your hips toward the ceiling.
• Slowly curl your heels toward your glutes once your body forms a straight line from shoulders to knees.
• Pause for a second, then lower your hips back to the starting position.
• Repeat for 10-15 reps. 

Did you get a stability ball? Perfect. This version adds a core challenge to your leg curls.

• Lie on your back with your heels resting on top of the stability ball.
• Lift your hips off the ground, forming a straight line from shoulders to feet.
• Bend your knees to roll the ball toward your glutes.
• Pause, then slowly straighten your legs to roll the ball back out.
• Repeat for 10-12 reps.

Resistance bands are cheap, portable, and perfect for home workouts. Here’s how to use them for leg curls:

• Secure a resistance band to a low, stable object, such as a pole or a heavy piece of furniture.
• Loop the other end around your ankle.
• Lay on your stomach or stand on one leg, pulling your heel toward your glutes in a controlled manner.

Even the best exercises can go wrong if you’re not careful. Here are some common leg curl mistakes and how to fix them:

Mistake: Using momentum instead of muscle control.
Fix: Slow down! Focus on squeezing your hamstrings throughout the movement.

Mistake: Letting your hips sag during stability ball curls.
Fix: Engage your core and glutes to keep your body in a straight line.

Mistake: Not using a full range of motion.
Fix: Make sure you fully extend and curl your legs for maximum benefit.

Muscles Targeted: Primarily hamstrings, glutes, and lower back.
How to do it:

• Stand with your feet shoulder-width apart, holding a barbell (or dumbbell) in front of you with a slight bend in your knees.
• Keeping your back flat and core engaged, hinge at the hips (not the waist) and lower the weights down your legs while pushing your hips back.
• Go as low as your flexibility allows (aim for just below the knees or until you feel a stretch in your hamstrings).
• Reverse the movement by driving your hips forward to stand back up.

Muscles Targeted: Hamstrings, glutes, lower back.
How to do it:

Glute Bridge: Lie on your back with your feet flat on the floor and knees bent. Press through your heels to raise your hips towards the ceiling, squeezing your glutes at the top. Lower slowly and repeat.

Hip Thrusts: Sit on the ground with your upper back against a bench, placing a barbell across your hips (or bodyweight for beginners). Plant your feet flat on the floor, slightly wider than hip-width apart. Drive through your heels, raising your hips towards the ceiling while squeezing your glutes and hamstrings at the top.

Muscles Targeted: Hamstrings, glutes, core, and lower back.
How to do it:

• Hold a dumbbell or kettlebell in one hand, standing on the opposite leg.
• Keeping a slight bend in the knee of the standing leg, hinge at the hips, and lower the weight toward the ground. The non-working leg will extend behind you, balancing your body.
• Lower until your torso is nearly parallel to the ground, then return to standing by driving through the heel of the standing leg.

Muscles Targeted: Hamstrings, glutes, lower back.
How to do it:

• Stand with your feet shoulder-width apart and a barbell resting on your upper traps (like a squat position).
• Keep your knees slightly bent and hinge at the hips, lowering your torso toward the ground while keeping your back straight.
• Stop when your torso is parallel to the floor (or as far as your flexibility allows) and return to standing by driving your hips forward.

Muscles Targeted: Hamstrings, core, glutes.
How to do it:

• Start by kneeling on the ground with your feet anchored (you can use a partner or a machine to hold your feet down).
• Lower your torso toward the ground as slowly as possible, using only your hamstrings to control the descent.
• When you can no longer resist the fall, catch yourself with your hands and push back up to the starting position.

Strong hamstrings aren’t just for gym selfies. They:

• Prevent “Dad Back”: Ever throw out your back-tying shoes? Strong hammies share the load.
• Make You Faster: Soccer, tennis, chasing the ice cream truck—explosive power starts here.
• Fix Your Posture: Weak hamstrings pull your pelvis out of whack. Stand taller, ache less.

Got half a coffee break? Do this:

• Warm-Up: 2 minutes of jumping jacks or air squats.
• Towel Slider Curls: 3 sets of 12 reps (rest 45 sec between sets).
• Single-Leg Glute Bridges: 2 sets of 10 per leg (squeeze at the top!).
• Nordic Curl Negatives: 3 sets of 5 reps (lower as slowly as possible).

Do this 2x/week. Thank me later.

Sound familiar? Let’s hack it:

• Time: Do leg curls during TV ads. 10 reps per commercial = 40 reps per episode.
• Equipment: Use a dog leash as a resistance band. Or a backpack filled with books.
• Motivation: Track progress with a $2 notebook. Seeing “Nordic curls: 1 rep ➔ 5 reps” is pure dopamine.

Leg curls might not be the flashiest exercise, but they’re a powerhouse move for building stronger, more balanced legs. Whether using a stability ball, resistance bands, or just your body weight, you can get an effective hamstring workout at home—no gym required. So, what are you waiting for? Give leg curls a try and feel the burn (in the best way possible).

Remember, fitness is a journey, not a sprint. Start where you are, use what you have, and keep pushing forward. Your future self will thank you.

Now, go crush those leg curls!