---
title: "Hammer Strength Iso-lateral Leg Curl_alternate Legs"
description: "Lie face down on the Hammer Strength Iso-Lateral Leg Curl machine, placing your ankles under the leg pads and holding the handles on the sides of the machine for stability."
locale: en
slug: hammer-strength-iso-lateral-leg-curl-alternate-legs
url: "https://hi.fitness/exercises/hammer-strength-iso-lateral-leg-curl-alternate-legs"
primaryMuscle: "Hamstrings"
secondaryMuscles: ["Glutes"]
equipment: ["Machine"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/cc8cfbb9-hammer-strength-iso-lateral-leg-curl-alternate-legs.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Hammer Strength Iso-lateral Leg Curl_alternate Legs

Lie face down on the Hammer Strength Iso-Lateral Leg Curl machine, placing your ankles under the leg pads and holding the handles on the sides of the machine for stability.

## How to do it

1. Lie face down on the Hammer Strength Iso-Lateral Leg Curl machine, placing your ankles under the leg pads and holding the handles on the sides of the machine for stability. Start with both legs fully extended.
2. Curl one leg by bending your knee and pulling your ankle towards your glutes, keeping the other leg extended.
3. Squeeze your hamstrings at the top of the movement and slowly lower your leg back to the starting position with control.
4. Repeat with the other leg, alternating legs for the desired number of repetitions.

## Form tips

- Keep your hips pressed against the bench throughout the exercise.
- Focus on engaging your hamstrings throughout the movement.
- Exhale as you curl your leg and inhale as you lower it back down.

## Similar exercises

- [Cable Hamstring Curl](https://hi.fitness/exercises/cable-hamstring-curl) - Hamstrings · Cable
- [Kettlebell Lying Hamstring Curl](https://hi.fitness/exercises/kettlebell-lying-hamstring-curl) - Hamstrings · Kettlebell
- [Cable Assisted Inverse Leg Curl](https://hi.fitness/exercises/cable-assisted-inverse-leg-curl) - Hamstrings · Cable
- [Exercise Ball Leg Curl](https://hi.fitness/exercises/exercise-ball-leg-curl) - Hamstrings · Stability ball
- [Suspension Trainer with Grips Leg Curl](https://hi.fitness/exercises/suspension-trainer-with-grips-leg-curl) - Hamstrings · Suspension trainer
- [Resistance Band Leg Curl](https://hi.fitness/exercises/resistance-band-leg-curl) - Hamstrings · Resistance band
- [Kneeling Leg Curl Machine](https://hi.fitness/exercises/kneeling-leg-curl-machine) - Hamstrings · Machine
- [Hammer Strength Iso-lateral Leg Curl_both Leg](https://hi.fitness/exercises/hammer-strength-iso-lateral-leg-curl-both-leg) - Hamstrings · Machine