#9: Leg Curl

Why: Similar to the Leg Extension, the Leg curl is often neglected. It’s important to recognize, however, that when the goal is increasing muscle hypertrophy some isolation exercises can help you achieve your goals. If bigger hamstrings are a primary goal, I recommend incorporating Leg Curl variations consistently within your training.

Execution: Get in the Leg Curl machine and position the pad slightly above your heel. Bracing your core and flexing your toes towards your face, leg curl your heels towards your butt as far as possible. Pause and then slowly return to the starting position. Repeat for the prescribed number of sets and repetitions.