Incline Leg Curl
Primary
Hamstrings
Secondary
Glutes, Calves
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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For training your hamstrings, the Incline Leg Curl is a solid intermediate-level pulling movement in the isolation category. Use for hamstring isolation with emphasis on stretch.
Everything You Need to Know About the Incline Leg Curl
The Incline Leg Curl is a intermediate difficulty exercise that targets your Hamstrings (biceps femoris) and Semitendinosus. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for hamstring isolation with emphasis on stretch. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters seeking hamstring development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Incline Leg Curl work?
Primary
Secondary
Stabilizers
Step-by-step: Incline Leg Curl
- 1
Lie face down on an incline bench set at 30-45 degrees.
- 2
Secure a dumbbell between your feet near ankles.
- 3
Let your legs hang straight down off the bench.
- 4
Curl your heels toward your glutes with control.
- 5
Squeeze hamstrings hard at peak contraction.
- 6
Lower slowly back to the starting position.
What are the best tips for the Incline Leg Curl?
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.
Mistakes to watch for on the Incline Leg Curl
Using too heavy of a dumbbell for control.
Loading more weight than you can control on the Incline Leg Curl forces compensatory movement patterns that bypass your Hamstrings (biceps femoris). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Lifting hips off the bench during curl.
Losing hip position during the Incline Leg Curl shifts the loading pattern away from your Hamstrings (biceps femoris) and can compress your lower back. Stay planted and let your Hamstrings (biceps femoris) do the work.
Dropping weight too fast on the eccentric.
Rushing through the Incline Leg Curl reduces the time your Hamstrings (biceps femoris) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Not achieving full range of motion each rep.
Cutting the range of motion short on the Incline Leg Curl means your Hamstrings (biceps femoris) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Who should do the Incline Leg Curl?
Intermediate lifters seeking hamstring development.
How to Program the Incline 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: 3-4 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Incline Leg Curl?
Lying Leg Curl
Seated Leg Curl
Stability Ball Curl
Other Variations
- Single Leg Incline Curl
- Band Incline Leg Curl
- Tempo Incline Leg Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Incline Leg Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start light to feel the extended range.
- Keep the dumbbell secured tightly between feet.