DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Set-up: lie face down, grip the handles, with the roller pad just above the ankles.
- 02
Curl: bend the knees to raise the lower legs, keeping the hips on the pad.
- 03
Return: extend the knees under control, lowering the lower legs slowly.
Common mistakes
- Hips lifting off the pad during the curl.
- Roller pad positioned wrongly: below the ankles or above mid-calf.
- Uncontrolled lowering, with the lower legs dropping back quickly.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- Instead of this exercise, doDumbbell Romanian Deadlift
Equipment needed: Dumbbell
When it applies: Use when no leg curl machine is available. It replaces knee flexion with a hip hinge, so the hamstrings work differently. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.