Legs · Dumbbell
Leg Curl
How to do the leg curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Lie face-down on a bench with a dumbbell held between your feet. Curl the dumbbell towards your glutes by engaging your hamstrings, then lower slowly.
- 1Lie face down on a bench with a dumbbell held between your feet and curl it toward your glutes; you should feel your hamstrings contracting
- 2Keep your hips pressed into the bench and your knees together
- 3Squeeze at the top and lower the dumbbell slowly to feel a stretch
Common mistakes
- Don't let the dumbbell slip, grip it firmly with your feet
- Avoid lifting your hips off the bench or arching your lower back
- Don't swing your legs or rely on momentum, control the entire range of motion
Muscles worked
The leg curl mainly works the hamstrings, with the calves and glutes assisting.
- HamstringsPrimary
- CalvesSupport
- GlutesSupport
- QuadsMinor
Leg Curl strength standards
See how your leg curl ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM57.5 lb
Silvere1RM100 lb
Golde1RM155 lb
Platinume1RM215 lb
Diamonde1RM250 lb
Champione1RM280 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the leg curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
- How to do the lying leg curl
Last reviewed April 2026.