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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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 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.
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: 3-4 sets of 10-12 reps. Rest 60 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 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.
Our library labels Incline 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 Incline 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 Incline Leg Curl is a dumbbell. 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 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.