Why Do I Feel Hamstrings More on Leg Press Than Leg Curl

Why Your Leg Press Hits Hamstrings Harder (It's Not a Mistake)

The reason why you feel hamstrings more on leg press than leg curl is because the leg press creates a deep, loaded stretch, while the leg curl focuses almost entirely on the squeeze-and your hamstrings grow significantly from that loaded stretch. You're not doing anything wrong; you've just accidentally discovered one of the most important mechanisms of muscle growth. It feels completely backward: the machine designed specifically for hamstrings leaves you feeling nothing, while a compound exercise you thought was for quads and glutes sets them on fire. This is a super common frustration, but it’s based on a misunderstanding of how certain muscles respond to different types of tension.

Think of your hamstring like a heavy-duty rubber band. You can create tension in two ways: by squeezing it (contraction) or by stretching it (tension). The leg curl machine isolates the 'squeezing' part of the muscle's function (knee flexion). The problem is, most people perform the movement so quickly that there's very little time under tension. They lift the weight, then let it drop, completely missing the most productive part of the exercise.

Conversely, on the leg press, especially with a high foot placement, you're putting your hamstrings through a massive loaded stretch. As you lower the weight, your knee comes toward your chest, and your hip flexes. This lengthens the hamstring muscles from the hip attachment point under a heavy load. This 'stretch-mediated hypertrophy' is a powerful signal for growth. Your body is essentially saying, "This muscle is being stretched to its limit under load; I need to make it stronger and bigger to protect it." You're forced to control hundreds of pounds during this stretching phase, which creates immense mechanical tension-the primary driver of muscle growth. The leg curl machine simply doesn't replicate this deep, loaded stretch.

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The Hidden Flaw Making Your Leg Curls Useless

That intense hamstring sensation you get from the leg press isn't magic; it's just forced good form. The heavy weight makes it impossible to rush the negative portion of the lift. You *have* to control the descent, which automatically increases time under tension during the muscle-lengthening (eccentric) phase. The leg curl, however, is notoriously easy to cheat. The flaw isn't in the machine; it's in how 99% of people use it, focusing only on the 'curl' and ignoring the 'un-curl'.

The most valuable part of a leg curl is the 3 seconds you spend lowering the weight, not the 1 second you spend lifting it. During this negative phase, you are creating micro-tears in the muscle fibers under tension, which is a primary stimulus for repair and growth. When you just let the weight stack slam down, you get almost zero benefit from this. You're effectively doing half a rep, and it's the less important half.

Another common mistake is hip movement. When the weight is too heavy on a lying or seated leg curl, your first instinct is to lift your hips off the pad to gain leverage. The moment your hips lift, you're no longer isolating your hamstrings. You're using your lower back and glutes to initiate the movement. The leg press, by its nature, pins your hips and back to the pad, forcing better isolation and stability. You can't cheat it the same way.

So, the leg press feels more effective because it forces you into a deep, controlled, eccentric-focused movement. The leg curl feels ineffective because it allows you to rush the negative and use your hips, cheating your hamstrings out of the work. You now know the secret: the growth is in the controlled negative. But knowing you need a 3-second negative and actually timing it for every single rep across 4 sets are two different skills. Can you honestly say you control every inch of every rep, every workout? If not, you're leaving 50% of your hamstring growth on the table.

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The 2-Part Protocol to Finally Grow Your Hamstrings

Now that you understand the 'why,' let's fix it. This isn't about choosing one exercise over the other; it's about making both of them brutally effective. You'll rebuild your leg curl to target the contraction and optimize your leg press to dominate the stretch. Follow these two parts for the next 6 weeks.

Part 1: Rebuilding Your Leg Curl From Zero

Your goal here is to unlearn bad habits and master the tempo. This will require you to drop the weight significantly. If you're used to curling 100 pounds with bad form, you might be down to 50 or 60 pounds. This is not a step back; it's the first step forward.

• Step 1: Cut the Weight by 50%. Go to the leg curl machine (seated or lying) and select half the weight you normally use. Your ego will fight you on this. Ignore it. This is about precision, not poundage.
• Step 2: Execute with the 1-3-1 Tempo. Every single rep will follow this cadence:
• 1 Second Up: Curl the weight up explosively but under control. Squeeze your hamstrings hard at the peak contraction.
• 3 Seconds Down: This is where the magic happens. Fight gravity and lower the weight over a full 3-second count. Feel the muscle fibers stretching under tension. If it feels easy, the weight is too light.
• 1 Second Pause: Pause for a full second at the bottom (in the stretched position) before starting the next rep. This kills all momentum.
• Step 3: Lock Your Hips. Before you begin, actively drive your hips down into the pad. Imagine a seatbelt is strapping you down. They should not move or lift at all during the set. If they do, the weight is still too heavy.

Your new workout is 3 sets of 10-15 reps with this perfect 1-3-1 tempo. The last 2-3 reps of each set should be extremely challenging. If you can't complete 10 reps, the weight is too heavy. If you can easily do 15, add 5-10 pounds on your next workout.

Part 2: Turning the Leg Press into a Hamstring Machine

Now, let's lean into what you discovered. We'll adjust your leg press to maximize that hamstring and glute stretch you were feeling.

• Step 1: Use a High and Wide Foot Placement. Place your feet near the top edge of the leg press sled, about shoulder-width apart or slightly wider. Your toes can be pointed slightly out. This position minimizes quad involvement and maximizes the load on your posterior chain (hamstrings and glutes).
• Step 2: Control the 4-Second Descent. Just like with the leg curl, the negative is key. Lower the weight over a slow, 4-second count. Think about your knees traveling out towards your armpits. Focus on the feeling of your hamstrings lengthening under the load. Go as deep as your hip mobility allows without your lower back rounding or lifting off the pad.
• Step 3: Explode Up, But Don't Lock Out. From the bottom position, drive through your heels to press the weight up powerfully in about 1 second. Stop just short of locking your knees out at the top. This keeps constant tension on the muscles instead of resting on your joints.

Your new workout is 4 sets of 8-12 reps using this technique. The weight should be heavy enough that the last couple of reps are a real struggle to complete while maintaining the slow 4-second negative.

Your 6-Week Hamstring Timeline (The First 2 Weeks Will Feel Weird)

Changing how you train is uncomfortable. Your body is used to old patterns, and your ego is used to old numbers. Here’s what to expect as you implement this new protocol, so you don't get discouraged and quit.

Weeks 1-2: The Humbling Phase

Your leg curl weight will feel embarrassingly light. A set of 12 reps with a 3-second negative will take you nearly a minute to complete. You will be sore in places you haven't felt before, even with the lighter weight. This is a good sign; it means you're finally hitting the muscle fibers you were missing. Your leg press will feel strong, but the slow negatives will be mentally and physically taxing. The goal here isn't to break records; it's to master the tempo and form. Just get through the workouts and focus on perfect execution.

Weeks 3-4: The Connection Phase

This is where it starts to click. You'll begin to feel a powerful mind-muscle connection on your leg curls. You'll be able to mentally 'find' your hamstrings and control them through the entire range of motion. You will start adding weight back to the bar (or pin to the stack), moving past your old 50% starting point. On the leg press, the deep stretch will feel more natural, and you'll be able to control the heavy weight with more confidence. The soreness will become more manageable.

Weeks 5-6: The Growth Phase

By now, the new technique is second nature. You'll likely be using more weight on your leg curl with perfect form than you were previously using with bad form. The 3-second negative will feel normal. When you look in the mirror, you may start to notice more 'sweep' or curve to the back of your legs. Your hamstrings will feel dense and solid after a workout. This is the proof that the process is working. From here, your only job is to continue applying progressive overload: adding 5 pounds or 1-2 more reps whenever you can, without ever sacrificing the tempo.

Frequently Asked Questions

The Best Foot Position on Leg Press for Hamstrings

To emphasize hamstrings and glutes, place your feet high on the sled and at least shoulder-width apart. A lower foot position will target your quads more. The higher you go, the more hip flexion you get, which means a deeper stretch for the hamstrings.

Seated vs. Lying Leg Curls

The main difference is hip position. Lying leg curls train the hamstring in a more lengthened state at the hip, which can lead to a better overall stimulus for some people. However, both are excellent. The best one is the one you can perform with perfect 1-3-1 tempo and no hip movement.

Fixing Lower Back Pain During Leg Curls

Lower back pain during a leg curl is a clear sign your hips are lifting off the pad because the weight is too heavy. This shifts the load from your hamstrings to your erector spinae. The fix is simple: lower the weight and consciously focus on keeping your hips pressed firmly into the pad.

How Often to Train Hamstrings

For most people, training hamstrings directly 2 times per week is optimal for growth. You can structure this by having one day focused on a hip-hinge movement (like Romanian Deadlifts) and another day focused on a knee-flexion movement (like the leg curls detailed above).

Are Stiff-Leg Deadlifts Better Than Leg Curls?

Neither is 'better'; they are tools for different jobs. Stiff-leg or Romanian Deadlifts train the hamstring's function at the hip (hip extension). Leg curls train the hamstring's function at the knee (knee flexion). A complete hamstring development program needs both types of movement patterns.