Exercise profile
Best forMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentMachine
Also worksCalves
Recommended3-4 sets x 10-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Isolates the hamstrings through knee flexion.
- Setup
- Lie face down, pad on the lower calves, hips on the bench.
- Common mistakes
- Lifting the hips off the bench to cheat the weight up.
- Easier
- Lower the weight and shorten the range.
- Harder
- Slow the negative or do single-leg curls.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s