Manual Resistance Leg Curl
A lying leg curl where a partner supplies the resistance by pressing on your heel. They can match your strength through the whole range, making it a no-equipment option or finisher.
Primary muscles
- Hamstrings
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 2–3
- Reps
- 10–12 per leg
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down on a mat or bench with your legs straight while a partner kneels behind you with a hand on the back of one heel.
Curl your heel toward your glutes while your partner presses against it with steady resistance.
Keep your hips pressed down as the knee bends.
Pause near full bend.
Resist as your partner pushes the leg back to straight, then repeat and switch sides.
Breathing: Exhale as you curl, inhale as the leg returns.
Coaching tips
Hips stay down
Smooth, even pressure
Talk to your partner
Common mistakes
Partner pushing too hard at the start
Hips lifting off the floor
Jerky, uneven resistance
Safety notes
Start with light pressure and build gradually; stop at any cramping or pain behind the knee.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.