Kneeling leg curl

The kneeling leg curl targets your hamstring muscles.
Pay extra attention to good form if you have lower back or knee troubles.

Getting set
Kneel on your elbows and knees on a mat or thick towel, with your knees directly under your hips and your elbows directly under your shoulders. Clasp your hands together or turn your palms toward the floor. Flex your right foot so it’s perpendicular to the floor. Keeping your knee bent, lift your right leg and raise your knee up to hip level. Tilt your chin slightly toward your chest and pull your abdominals in so your back doesn’t sag. See photo A.

The exercise
Straighten your leg and then bend your knee. Complete all the repetitions with one leg before switching sides. See photo B.

Do’s and don’ts

• DO keep your neck still and your shoulders relaxed.
• DO move slowly so you feel the tension in the back of your thigh.
• DON’T use an ankle weight for this exercise: It places too much pressure on your knee.
• DON’T just throw your leg out straight and snap it back again.
• DON’T raise your leg above hip height.
• DON’T arch your back as you curl and uncurl your leg.

Other options
Variations (easier): To make this exercise easier, lie on the floor with your forehead resting on your forearms. Lift your thigh slightly off the floor, and then curl and uncurl. Or do this exercise while standing and holding onto the back of a chair or the back of an upright bench with your hands.
Weighted leg curl (harder): Add weight to this exercise by wrapping an ankle weight around your ankle or thigh. Or do a kneeling or standing version of the exercise with the low pulley of a cable machine that has a padded ankle strap.