This movement is very effective in isolating the muscles in the back of your upper leg (hamstrings).

Starting Position

Sit on the seat with your back against the back pad. Place your legs up on top of the foot pad (just above the ankle). Adjust the thigh pad down on your thighs to anchor them in a snug position. Hold on to the handles at the side to keep your upper body stable.


Pull the leg pad down and back as far as you can without arching your back. Take two to three seconds to return the pad back up to the starting position.

Training Tips

  • Keep your toes pointed up and ankles flexed throughout the entire movement.
  • The back of the seat should be adjusted to a position where your knees are even with the pivot point of the leg pad arm.
  • Do not arch your back when pulling the bad back. This will reduce the stress placed on the lower back.
  • You can perform single leg curls for rehab purposes only. Be very careful, this can hurt the lower back.

Warning Tips

  • Do not arch your back during this movement. This can cause an injury to your lower back.
  • Do not point your toes straight out during this movement. This will place more stress on your calf muscles.
  • Do not return the leg pad to the starting position any faster than two to three seconds. You must be in control at all times. The faster you perform this movement, the less control you will have which in turn will increase your risk of injury.

Robert Bovee Certified Master PPT, RTS, ETS, FTS

As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.


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