The seated leg curl is a machine-based exercise that targets the hamstrings. It involves curling your lower legs against resistance while seated, isolating the hamstrings and minimizing involvement from other muscle groups.
Also Works
Calves
How to Perform
1
Adjust the machine to fit your body and sit on it with your back against the backrest.
2
Place your lower legs under the padded lever, just above your ankles.
3
Grasp the handles on the sides of the machine for support.
4
Keeping your upper legs stationary, exhale and curl your legs up as far as possible.
5
Hold the contracted position for a brief pause as you squeeze your hamstrings.
6
Inhale and slowly lower The back to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Point your toes slightly downward (plantarflex) during the curl to better isolate the hamstrings over the calves.
•Squeeze hard at the bottom of the curl and hold for a one-count before slowly returning.
•Adjust the thigh pad so it sits just above your knees to lock your legs in place and prevent hip movement.
Common Mistakes
•Lifting your hips off the seat during the curl, which indicates the weight is too heavy.
•Using a partial range of motion by not curling the legs fully under the seat.
•Letting the weight stack drop quickly on the eccentric phase instead of lowering with control.