Eccentric Leg Curl
Primary
Hamstrings
Secondary
Calves
Equipment
Machine
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Eccentric Leg Curl is a isolation pulling movement that primarily targets your hamstrings. Use for eccentric overload training.
Everything You Need to Know About the Eccentric Leg Curl
The Eccentric Leg Curl is a intermediate difficulty exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for eccentric overload training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters seeking intensity. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Eccentric Leg Curl — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Eccentric Leg Curl?
- 1
Set up on lying or seated curl machine.
- 2
Use both legs to curl weight up.
- 3
At top remove one leg from pad.
- 4
Lower weight slowly with single leg only.
- 5
Take 4-5 seconds for the lowering phase.
- 6
Use both legs to curl back up.
What are the best tips for the Eccentric Leg Curl?
Eccentric overload builds tremendous strength.
Can use heavier weight than concentric work.
Focus on controlling the negative.
Common Eccentric Leg Curl mistakes
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.
Eccentric Leg Curl — who it's best for
Intermediate to advanced lifters seeking intensity.
How to Program the Eccentric Leg Curl
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.
What are good alternatives to the Eccentric Leg Curl?
Lying Leg Curl
Nordic Curl Negative
Tempo Leg Curl
Other Variations
- Eccentric Seated Curl
- Eccentric Nordic Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Eccentric Leg Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Control the eccentric carefully.
- Start with moderate weight.