# Kneeling Leg Curl

A single-leg hamstring curl on a kneeling leg curl machine, with one knee on the knee pad and the torso leaning on the chest pad. Trains the hamstrings one leg at a time.

- Beginner · Isolation
- Equipment: Leg curl machine
- HD video: https://media.seto.fit/exercises/mts-iso-lateral-kneeling-leg-curl/video/male.mp4
- HTML: https://seto.fit/exercises/kneeling-leg-curl/

## Muscles worked

- Hamstrings: 9/10
- Calves: 4/10
- Glutes: 3/10

## How to do the Kneeling Leg Curl

1. Kneel on one knee, torso leaning on the chest pad.
2. Set the roller pad just above the heel of your working leg.
3. Curl your heel toward your glutes, keeping your hips still.
4. Slowly return under control until your knee is nearly straight again.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Kneel with one knee on the knee pad and lean your torso onto the chest pad.
2. Place the working leg straight behind you with the roller pad just above your heel.
3. Align your working knee with the machine's pivot point and hold the handles.
4. Curl your heel toward your glutes by bending the working knee.
5. Squeeze the hamstring at the top without lifting your hips or twisting your torso.
6. Lower the weight until your leg is nearly straight and the hamstring fully lengthened.
7. Finish all reps on one side, then switch legs and repeat.

## Common mistakes

- Cutting the bottom range short
- Kicking the weight up
- Twisting the pelvis to finish reps
- Knee drifting off the pivot
- Arching the lower back to finish reps

## Form cues

- Keep hips down
- Curl through the heel
- Use full knee flexion
- Squeeze the top
- Match both sides

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Standing Resistance Band Leg Curl](https://seto.fit/exercises/standing-resistance-band-leg-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Lying Leg Curl](https://seto.fit/exercises/lying-leg-curl/) — Beginner
- **This exercise: Kneeling Leg Curl — Beginner**
- Harder: [Cable Assisted Nordic Hamstring Curl](https://seto.fit/exercises/cable-assisted-nordic-hamstring-curl/) — Intermediate

## Quick answers

### What muscles does the Kneeling Leg Curl work?

Primary: Hamstrings 9/10. Also works: Calves 4/10, Glutes 3/10.

### When should I do the Kneeling Leg Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Kneeling Leg Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Kneeling Leg Curl?

Resistance bands: Standing Resistance Band Leg Curl.

### What is an easier version of the Kneeling Leg Curl?

Lying Leg Curl (Beginner).

### What is a harder version of the Kneeling Leg Curl?

Cable Assisted Nordic Hamstring Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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