Machine Single Leg Hamstring Curls Guide

The Machine Single-Leg Hamstring Curl is an isolation exercise that primarily targets the hamstrings, the group of muscles located on the back of the thigh. The exercise is performed using a machine that involves lying face down with one leg secured behind a pad while the other leg is used to curl the weight up towards the glutes, targeting one hamstring at a time.

The glutes also contribute as secondary muscles to stabilize the hips throughout the movement. This exercise is commonly used for strengthening and building the hamstrings, improving lower body stability and balance, as well as for injury prevention.

Steps to perform:

1. Adjust the machine to align the pad with your ankle joint.
2. Lie face down on the machine, securing your lower legs under the pad.
3. Grasp the handles for stability and maintain a flat back.
4. Choose a weight that's challenging but allows controlled movement.
5. Exhale, flex your knee, curling the pad toward your glutes.
6. Keep your hips pressed into the bench and focus on the hamstring contraction.
7. Inhale as you extend your leg, lowering the pad in a controlled manner.
8. Ensure a smooth, controlled motion throughout the exercise.
9. Perform the movement on each leg to address muscle imbalances.