Primary
Hamstrings
Secondary
Calves
Equipment
Machine
Difficulty
Intermediate
Type
Pull
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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.
Program eccentric leg curls when building hamstring strength for injury prevention, when standard curls feel too easy, or during strength blocks. Use heavier weight than regular curls since eccentric strength exceeds concentric. They pair well with regular bilateral curls.
Lowering too fast without control.
Rushing through the Eccentric Leg Curl reduces the time your Hamstrings spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Not using heavy enough weight.
Loading more weight than you can control on the Eccentric Leg Curl forces compensatory movement patterns that bypass your Hamstrings. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Forgetting to switch legs regularly.
On pulling movements like the Eccentric Leg Curl, this mistake typically means your arms are doing work that should come from your Hamstrings. Initiate every rep by engaging your Hamstrings first, then let your arms follow.
Intermediate to advanced lifters seeking intensity.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 5-6 reps per leg. Rest 90 seconds.
MySetPlan places Eccentric Leg Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Eccentric Leg Curl
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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.
The Eccentric Leg Curl is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced lifters seeking intensity. Focus on proper technique and consider starting with easier variations.
For the Eccentric Leg Curl, the recommended approach depends on your goals. 3 sets of 5-6 reps per leg. Rest 90 seconds. For strength, use 4-6 reps. For muscle growth, perform 6-8 reps. For endurance, complete 8-10 reps.
The Eccentric Leg Curl typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.