Primary
Hamstrings
Secondary
Glutes, Calves
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Incline 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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The incline leg curl lies face down on an inclined bench with a dumbbell secured between your feet, creating greater range of motion than flat lying curls since your legs hang straight down off the bench. The incline position increases hamstring stretch at the start and allows fuller contraction at the top. This provides excellent hamstring isolation without a dedicated machine.
When to use it
Use for hamstring isolation with emphasis on stretch.
Who it's for
Intermediate lifters seeking hamstring development.
Set an incline bench to about 30-45 degrees. Secure a dumbbell between your feet near your ankles. Let your legs hang straight down, then curl your heels toward your glutes. Use lighter weight than flat curls since the increased range is more demanding.
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Lie face down on an incline bench set at 30-45 degrees.
Secure a dumbbell between your feet near ankles.
Let your legs hang straight down off the bench.
Curl your heels toward your glutes with control.
Squeeze hamstrings hard at peak contraction.
Lower slowly back to the starting position.
The incline increases range of motion significantly.
Use lighter weight than flat leg curls.
Focus on the squeeze at top of movement.
Keep hips pressed into bench throughout.
Program incline leg curls when no leg curl machine is available, when you want greater range of motion than lying curls, or for variety. Use lighter weight due to the increased ROM. They pair well with any hip hinge movement.
Using too heavy of a dumbbell for control.
Loading more weight than you can control on the Incline Leg Curl often creates compensations that shift work away from your Hamstrings (biceps femoris). Reduce the load until each rep follows the intended path.
Lifting hips off the bench during curl.
Losing hip position during the Incline Leg Curl changes the loading pattern and can reduce the intended work for your Hamstrings (biceps femoris). Keep your hips aligned with the setup cues and move only through the range you can control.
Dropping weight too fast on the eccentric.
Rushing through the Incline Leg Curl makes it easier to lose position and harder to keep tension on your Hamstrings (biceps femoris). Slow down enough to control both the lifting and lowering portions of each rep.
Not achieving full range of motion each rep.
Cutting the range of motion short on the Incline Leg Curl can reduce the training stimulus for your Hamstrings (biceps femoris). Use the largest comfortable range you can control without changing the intended setup.
Intermediate lifters seeking hamstring development.
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: 3-4 sets of 10-12 reps. Rest 60 seconds.
This is one example of how Incline 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 Incline Leg Curl
The Incline Leg Curl primarily targets the Hamstrings (biceps femoris), Semitendinosus, making it an effective exercise for hamstrings development. Secondary muscles worked during the Incline Leg Curl include Gastrocnemius, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip flexors.
The Incline Leg Curl is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters seeking hamstring development. Focus on proper technique and consider starting with easier variations.
For the Incline Leg Curl, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
Yes, the Incline Leg Curl can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting hamstrings.
Good alternatives to the Incline Leg Curl include: Lying Leg Curl, Seated Leg Curl, Stability Ball Curl. These exercises target similar muscle groups as the Incline Leg Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.