Hamstrings you can see on the stack

Leg Curl

Hips stay down. Curl the pad. Pause. Let it back with control. This is the hamstring work a hinge does not fully cover.

Hunter: I use these after an RDL when my low back is done being a hero. The stack is the load. If I have to yank, I pull the pin up.

Cues

Pad on the Achilles, not the calf meat. Hips glued to the bench or seat.
Ankles flexed a little. Do not point the toes to cheat.
Curl until the pad is close. Pause a beat.
Do not bounce the stack off the pins.
Lower under control. The stretch is part of the set.

Setup

Lying or seated. Pick one for a month. PPL and Upper Lower both list these after the hinge. 3 sets of 10-12. Pin you can own. If the machine is a line, a dumbbell RDL still trains hamstrings. Log that name.

After the RDL

The hinge trained the hip. The curl trains the knee. You want both in a week if you squat and run. Three quiet sets. Then calves or you leave. Log the pin.

Seated vs lying

Seated is often easier on the low back. Lying is the old default. They are not the same number. Log seated or lying so you do not compare a stack to a different groove next month.

No machine

A stability-ball curl or a Nordic try is a different page. For this week, own the RDL and skip the curl rather than invent a number. Engine hates fiction.

Common misses

Hips popping off the pad. Yanking with the low back. Tiny range. Slamming the stack. Also: a pin so heavy you need a kip.

FAQ

Both legs or one?

Two legs is the default. Single-leg later if one side is clearly weaker. Log it as its own movement.

Toes in or out?

Neutral is the default. Do not chase a trick angle because a clip said so. Pick one.

Log leg curls in the free Vitality Engine. Pin number, every working set.

Create free account Log this in Engine

Disclaimer

Vitality Sweat: health and fitness disclaimer

For informational purposes only. Not medical advice.

All content provided on or through the Vitality Sweat website, Sweatlife Chronicles, and the Vitality Engine app, including text, graphics, workouts, video demonstrations, exercise plans, nutrition suggestions, grocery lists, and other materials, is provided solely for general educational and informational purposes.

Consult your physician

This content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you have about a medical condition, physical limitation, allergy, or before starting any new exercise, nutrition, or wellness program. Never disregard professional medical advice or delay seeking it because of something you read or accessed through Vitality Sweat.

Assumption of risk

Participating in physical exercise or athletic activities carries inherent risks of physical injury. By voluntarily performing any workouts, exercises, or routines presented on Vitality Sweat, you acknowledge that you are doing so at your own risk. Vitality Sweat and its creators, owners, employees, contractors, and affiliates assume no responsibility or liability for any injury, loss, or damage incurred as a result of using this platform, except to the extent Louisiana law does not allow that limitation.

Food, allergies, and meal suggestions

Suggested meal plans, recipes, and grocery lists may include foods you cannot safely eat, even if you listed allergies or dislikes in your profile. Artificial intelligence and automated planning can miss ingredients, cross-contact, or labeling differences. If you are allergic or intolerant to any food in a suggested plan, do not eat it. Read every label. When in doubt, skip the item and talk to a clinician or registered dietitian.