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Exercise handout — move better, feel better.
Hamstring Curl Machine
Machine-based hamstring isolation exercise. Curl heels toward buttocks against resistance.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: Stability ball curls, Slider curls
Dosage
3
Sets
12
Reps / Time
60 sec
Rest
2 sec up / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Adjust pad position for your leg length
- Lie face down (prone) or sit depending on machine type
- Position ankle pad just above heels
Step 1 of 4
Curl heels toward buttocks
Step 2 of 4
Squeeze hamstrings at top
Step 3 of 4
Lower slowly with control
Step 4 of 4
Don't let weight stack touch between reps
Breathing
- Exhale as you curl
- Inhale as you lower
Form Cues
- Keep hips down on pad (don't lift)
- Control the lowering phase
- Full squeeze at top
- Maintain constant tension
Common Mistakes to Avoid
- Lifting hips during curl
- Swinging/using momentum
- Not controlling the eccentric
- Not going through full range
Safety Information
Generally very safe. If hamstrings cramp, reduce load or stretch between sets.
Progressions
Heavier weight, single-leg, pause at top
Regressions
Lighter weight, partial range
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.