Kneeling Leg Curl
Also known as: machine kneeling leg curl, kneeling hamstring curl, lever kneeling leg curl, kneeling leg curl machine, single leg kneeling leg curl, Kneeling Machine Leg Curl
In SetGrip: Kneeling Machine Leg Curl
- Primary muscleHamstrings
- EquipmentMachine
- DifficultyIntermediate
- TypeIsolation · Hip-dominant
- Secondary muscles
- Glutes
- Body part
- Upper Legs
- Position
- Kneeling
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Curling from a kneeling position with your torso braced on the pads holds the hip in slight flexion, so the hamstrings start each rep already lengthened at one joint before the knee bends. Most kneeling stations also work one leg at a time, which surfaces any left-right gap the Lying Machine Leg Curl can hide.
How to do the Kneeling Leg Curl
- Adjust the machine to fit your body and select the desired weight.
- Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
- Grasp the handles or the sides of the machine for stability.
- Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
- Pause for a moment at the top of the movement, squeezing your hamstrings.
- Inhale and slowly lower your legs back to the starting position, fully extending your knees.
- Repeat for the desired number of repetitions.
Tip: Point the toes through the curl to take the calves out of it and force the hamstrings to do all the work.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings bend the knee against the pad and should feel a hard squeeze at the top and a controlled stretch at the bottom.
Secondary
- Glutes — The glutes contract to keep the hips down on lying curls and to hold the hip open on Nordics.
Common mistakes
- Hips lifting off the pad — on lying curls keep the hips pressed down; if they rise, the range is too long or the weight too heavy.
- Yanking the weight up — drive the heels toward the backside under control and squeeze at the top for a count.
- Dropping the weight down — the lowering half is where the hamstrings grow, so take three seconds to come back.
- Skipping the stretch on Nordics — on Nordic curls lower as far as you can control and use the hands to push back up rather than cutting the range.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Leg curls go after squats and deadlifts as a hamstring accessory. Superset them with leg extensions on the neighboring machine or with a back extension.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Kneeling Leg Curl work?
The Kneeling Leg Curl primarily works the hamstrings. It also involves the glutes, which assist the movement and stabilise the joints.
Is the Kneeling Leg Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Kneeling Leg Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Kneeling Leg Curl?
If you cannot do the Kneeling Leg Curl, try the Bodyweight Standing Single Leg Curl, the Bench Support Nordic Curl or the Bench Nordic Curl. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kneeling Leg Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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