Primary
Hamstrings
Secondary
Calves
Equipment
Machine
Difficulty
Intermediate
Type
Pull
See how Eccentric Leg Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The eccentric leg curl uses both legs to lift the weight, then removes one leg to lower with just the working leg, allowing eccentric overload that builds hamstring strength beyond what concentric work can achieve. You can use heavier loads since muscles are stronger eccentrically than concentrically. This technique builds hamstring resilience and strength through the lowering phase.
When to use it
Use for eccentric overload training.
Who it's for
Intermediate to advanced lifters seeking intensity.
Curl up with both legs, then remove one leg from the pad and lower slowly with just the working leg. Take 4-5 seconds to lower. Alternate which leg does the eccentric each rep, or complete all reps on one side then switch.
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Also targets: Calves
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Set up on lying or seated curl machine.
Use both legs to curl weight up.
At top remove one leg from pad.
Lower weight slowly with single leg only.
Take 4-5 seconds for the lowering phase.
Use both legs to curl back up.
Eccentric overload builds tremendous strength.
Can use heavier weight than concentric work.
Focus on controlling the negative.
For general fitness, start Eccentric Leg Curl with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Lowering too fast without control.
Rushing through the Eccentric Leg Curl makes it easier to lose position and harder to keep tension on your Hamstrings. Slow down enough to control both the lifting and lowering portions of each rep.
Not using heavy enough weight.
Loading more weight than you can control on the Eccentric Leg Curl often creates compensations that shift work away from your Hamstrings. Reduce the load until each rep follows the intended path.
Forgetting to switch legs regularly.
On a lower-body pulling movement like the Eccentric Leg Curl, this mistake changes the intended joint path and can reduce tension on your Hamstrings. Keep the working leg stable and move through a controlled range.
Intermediate to advanced lifters seeking intensity.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 5-6 reps per leg. Rest 90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Eccentric Leg Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Eccentric Leg Curl
The Eccentric Leg Curl primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Eccentric Leg Curl include Gastrocnemius, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Eccentric Leg Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Eccentric Leg Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Eccentric Leg Curl is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Eccentric Leg Curl include: Lying Leg Curl, Nordic Curl Negative, Tempo Leg Curl. These exercises target similar muscle groups as the Eccentric Leg Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.