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Leg Extension / Hamstring Curl Machine

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Leg Extension Machine
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Leg Extension
Primary muscle • Quads • Beginner
3×12–15
How to do it
  1. Sit with back against pad, knees aligned with pivot, pad above ankles.
  2. Grip handles, extend knees to straight without locking hard.
  3. Pause 1s at top and squeeze quads.
  4. Lower slowly to ~90° without slamming stack.
Breathing: Exhale on extend, inhale down.
Tip: Align knee joint with machine pivot before starting.
Avoid: Using momentum to swing weight
Single-Leg Extension
Primary muscle • Quads, knee stability • Intermediate
3×10–12 per leg
How to do it
  1. Same setup as leg extension but place only one foot behind pad.
  2. Keep non-working leg stable, extend working knee fully.
  3. Control the tempo — 2s up, 1s hold, 2s down.
  4. Switch legs without adjusting seat.
Breathing: Exhale on extension.
Tip: Helps correct left-right imbalance.
Avoid: Hip lifting off seat
Seated Leg Curl
Primary muscle • Hamstrings • Beginner
3×12–15
How to do it
  1. Sit with pad on top of thighs, roller behind ankles, knees near pivot.
  2. Grip handles, keep back against pad.
  3. Curl heels toward glutes as far as possible.
  4. Return slowly to stretch without locking knees.
Breathing: Exhale on curl, inhale on return.
Tip: Do not let hips rise.
Avoid: Jerking thighs off pad
Single-Leg Curl
Primary muscle • Hamstrings, imbalance correction • Intermediate
3×10–12 per leg
How to do it
  1. Use same machine with one leg at a time for fuller range.
  2. Keep torso upright, curl with hamstring only.
  3. Pause at max contraction.
  4. Lower with control; keep working thigh stable.
Breathing: Exhale on curl.
Tip: Use lighter load than bilateral version.
Avoid: Rotating hip outward
Machine Details
  • Equipment: Leg Extension / Hamstring Curl Machine
  • Type: Selectorized Lower-Body Isolation
  • Difficulty: Beginner — Intermediate
  • Focus Muscles: Quadriceps, Hamstrings
  • Auxiliary Muscles: Hip Flexors, Calves
Quick Tips
  1. Align your knee joint with the machine pivot before starting.
  2. Control both the lift and the return instead of letting the weight drop.
  3. Use a full but comfortable range of motion without swinging your hips.
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