Eccentric Hamstring Curls

Muscles Worked

Primary

Hamstrings

Quick Cues

1

Lower body slowly

2

Control the eccentric phase

3

Hamstrings under tension

4

Pull back up with control

Equipment Needed

Bodyweight

Set up on a leg curl machine (lying or seated).
Curl the weight up using both legs.
Release one leg and lower the weight slowly with the other leg over 3–5 seconds.
Use both legs to curl the weight back up.
Alternate the lowering leg each rep or do one side at a time.
Repeat for the desired number of repetitions.

Common Mistakes

Lowering too fast and losing control

Not keeping the hips extended at the top

Letting the knees bend too early

Pro Tips

Use a slow eccentric tempo (5 seconds) to build eccentric hamstring strength

Focus on controlling the lowering phase with a partner holding your ankles

This is excellent for injury prevention in athletes

Your Progress

Variations

Nordic Curl

Lying Leg Curl

Romanian Deadlift