LEG CURLS | Hamstring Workout | How To Tutorial |

Step-by-step guide to perform Rack Pulls safely & effectively. Effective hamstring exercise that isolates and strengthens your lower body.

1. Set Up the Machine
Start by adjusting the machine to your height. Most standing leg curl machines have a padded roller or bar that should rest just above your ankles, typically at the back of your calves. Adjust the height so it aligns comfortably with your lower legs.

2. Position Yourself
Stand facing the machine, with your body upright and your hands gripping the handles (or side supports) for balance. If the machine has a thigh pad, position your working leg so the front of your thigh rests against it for stability.

3. Align Your Leg
Place one leg (the one you’ll be working) under the padded roller, ensuring the pad sits snugly above your ankle. Your knee should be in line with the machine’s pivot point—this is usually marked or easy to spot where the arm of the machine rotates.

4. Engage Your Core
Keep your core tight and your back straight to maintain good posture throughout the movement. Avoid leaning forward or backward.

5. Perform the Curl
Bend your knee to lift the padded roller upward by contracting your hamstring (the muscle at the back of your thigh). Curl your leg as far as you comfortably can—typically until your heel moves toward your glutes—without swinging your torso or using momentum.

6. Control the Descent
Slowly lower the weight back to the starting position, keeping the movement smooth and controlled. Don’t let the weight stack slam down.

7. Repeat
Complete your desired number of reps (e.g., 10-12) on one leg, then switch to the other leg if it’s a single-leg machine. Some machines allow both legs to work at once, in which case you’d curl both simultaneously.

8. Adjust Weight
Start with a light weight to get the form right, then increase it to a challenging but manageable level where you can still complete your reps with control.

Focus on squeezing your hamstring at the top of the movement, and avoid locking your knee when you return to the starting position.

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