Fysiqal

Isolation · Beginner

Incline Leg Curl

Isolation isolation exercise using machine.
Incline Leg Curl demonstration (no audio).
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Machine
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Incline Leg Curl

Cues reviewed by Kwabena Osei on

Setup

Positioned prone on the machine's inclined pad, ankles against the lower pad, knees just off the edge.

  1. Curl your heels up toward your glutes by flexing your knees.

  2. Point your toes as you curl to minimize calf involvement.

  3. Lower under control back to a full stretch -- stop before your knees reach full, locked-out extension, since this variant carries a real knee-hyperextension risk at the bottom.

Common mistakes

  • Letting the knees hyperextend at the bottom of the stretch -- this is the specific caution for this variant that the lying/seated versions don't carry the same way.

  • Lifting the hips off the pad to help move the weight instead of keeping them pressed down throughout.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee flexionprimary action

    Biceps femoris long head (prime mover, high emphasis); Biceps femoris short head (prime mover, high emphasis); Semitendinosus (prime mover, high emphasis); Semimembranosus (prime mover, high emphasis); Gastrocnemius (synergist, moderate emphasis); Gracilis (synergist, low emphasis); Sartorius (synergist, low emphasis)

  • Knee internal rotationsecondary action

    Semitendinosus (synergist, low emphasis); Semimembranosus (synergist, low emphasis)

  • Knee external rotationsecondary action

    Biceps femoris long head (synergist, low emphasis); Biceps femoris short head (synergist, low emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.