Kneeling Leg Curl
In short
The kneeling leg curl trains your hamstrings. You need a machine, and do 8 to 15 reps per set. Mitta rates it A.
At a glance
- Main muscle
- Hamstrings
- Equipment
- Machine
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 2.5 kg
How to do it
- Knee on the pad, forearms on the support.
- Pad just above your heel.
- Curl your leg up and lower slowly.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Works like the standing single-leg curl: one leg at a time, stable and with the hip slightly flexed. No direct comparative research.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Standing Single-Leg Curl · Machine · rating A
- Seated Leg Curl · Machine · rating S
- Lying Leg Curl · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the kneeling leg curl.
Let Mitta set the weight.
Mitta plans the kneeling leg curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
kneeling leg curl
What muscles does the kneeling leg curl work?
The kneeling leg curl mainly trains your hamstrings.
How many reps of the kneeling leg curl should I do?
Mitta plans the kneeling leg curl at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the kneeling leg curl?
Good alternatives that train the same muscle are the standing single-leg curl, seated leg curl and lying leg curl.
Is the kneeling leg curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the kneeling leg curl have rating A?
Works like the standing single-leg curl: one leg at a time, stable and with the hip slightly flexed. No direct comparative research.