Glute Lift (Leg Curl)
The glute lift using a leg curl machine combines hamstring curling mechanics with intentional glute activation at the peak of the movement. By focusing on a glute squeeze at the top, it transforms a hamstring isolation machine exercise into a posterior chain movement.
How to do it
- Lie face down on a leg curl machine and position the pad just above your ankles.
- Grip the handles for stability and press your hips into the bench.
- Curl your legs upward toward your glutes, squeezing at the top of the movement.
- Focus on driving through the glutes rather than only the hamstrings at the peak.
- Slowly lower your legs back to the starting position and repeat for the desired number of repetitions.
Form cues
- Press your hips firmly into the bench to keep your lower back stable.
- Position the pad just above your ankles for a secure grip.
- Curl your legs upward while actively squeezing your glutes at the top.
- Control the weight on the way down without letting it slam.
Breathing: Exhale as you curl your legs upward, and inhale as you slowly return to the starting position.
Common mistakes
- Arching the lower back, which shifts the work away from your glutes and strains your spine.
- Using momentum to swing the weight, reducing the targeted muscle activation.
- Rushing the lowering phase, which misses out on valuable strength building time.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel lower back discomfort during this movement, ease off the weight and ensure your hips remain flat on the bench.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I only feel this in my hamstrings instead of my glutes?
Try consciously pressing your hips down into the bench and pausing for a second at the top to squeeze your glutes before lowering the weight.
How often can I include this exercise in my routine?
Two to three times a week with at least one rest day between sessions is plenty for recovery and progress.
Where should the pad be placed on my legs?
Position the roller pad just above your ankles, resting comfortably against the lower part of your calves.