Seated Leg Curl
Muscles worked
Instructions
- 1Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- 2Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
- 3As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
- 4Slowly return to the starting position as you breathe in.
- 5Repeat for the recommended amount of repetitions.
About Seated Leg Curl
The seated leg curl is an isolation exercise on a machine, in a seated position, thighs held by a pad. By bending the knees to bring the heels under the seat against resistance, you target the hamstrings in a shortened position. The particularity: tension is maximal at the end of the range and the hamstrings are pre-stretched by the seated position, which makes it an excellent complement to the lying leg curl, where the stretch is different. Bring the heels as far as possible while squeezing the back of the thighs, then control the return. Keep the back braced and the thighs well held to avoid compensating with the hips.
check_circleBenefits
- check_circleIsolates the hamstrings with strong tension at the end range
- check_circleStable seated position that limits lower-back cheating
- check_circleAllows heavy loading in a safe, controlled way
lightbulbExecution tips
- lightbulbAdjust the thigh pad so you're firmly locked in
- lightbulbCurl your heels as far back under the seat as possible
- lightbulbSqueeze the hamstrings at the bottom of the movement
- lightbulbReturn slowly, controlling the weight
warningCommon mistakes
- warningNot securing the pad, letting the thighs lift
- warningUsing back momentum to start the curl
- warningCutting range short with too heavy a load
- warningReleasing the return phase too quickly
helpFrequently asked questions
Is the seated leg curl better than the lying one?expand_more
Some studies suggest the seated version, which stretches the hamstrings more via hip flexion, favors hypertrophy well. Both remain complementary.
Where should I feel the tension?expand_more
You should feel it in the back of your thighs. If you feel it in the calves, point your toes forward more.
Seated or lying leg curl: should I do both?expand_more
Ideally yes: the position changes the hamstring stretch and the point of peak tension. Seated, they are pre-stretched; lying, the emphasis differs. Doing both, or alternating, works the muscle from complementary angles for complete development.
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