The leg curl machine primarily strengthens the hamstrings, helping to improve lower body strength, stability, and athletic performance. Regular use can increase muscle endurance, reduce the risk of hamstring injuries, and enhance flexibility. The machine also isolates the hamstring muscles, allowing for targeted strength building, which is especially important for movements like running, jumping, and squatting.

To adjust the leg curl machine, first, set the backrest so your knees align with the pivot point of the machine. Adjust the ankle pad so it rests comfortably just above your heels or Achilles tendons. Your legs should remain slightly bent at the starting position to avoid hyperextension. If the machine has an adjustable range of motion, select a range that feels comfortable without overstretching your hamstrings.

Yes, leg curl machines are suitable for all fitness levels, including beginners. The machine provides controlled movement, allowing users to focus on form and gradually increase resistance as they gain strength. Beginners can start with lighter weights and fewer repetitions, while advanced users can increase the weight to challenge their muscles further.

Yes, you can target different parts of the hamstrings depending on how you use the machine. For example, seated leg curl machines emphasise the lower part of the hamstrings, while lying or prone leg curl machines tend to work the entire muscle group. Adjusting foot placement can also shift the focus slightly; for example, pointing your toes upward engages more of the hamstrings, while keeping them neutral or pointing them downward can involve the calves more.

To maximise results, start by positioning yourself correctly, with the machine adjusted to fit your body. Keep your movements controlled, focusing on a full range of motion—bringing your legs down slowly to avoid using momentum. Maintain proper form by keeping your hips and torso stable, avoiding lifting or arching your back during the curl. Squeeze the hamstrings at the peak of the movement and slowly release. For best results, use moderate weight with high control, and progressively increase the resistance as you build strength.