Leg Curls (Sitting)

A seated hamstring isolation exercise using a machine where you curl your legs downward against resistance.

Instructions

1. Sit on a leg curl machine with your back against the padded support.
2. Position your feet on the leg pad in front of you, typically at ankle or lower calf height.
3. Hold the side handles or grasp the seat for stability.
4. Ensure your torso remains upright and pressed against the backrest.
5. Curl your legs backward and downward by bending your knees.
6. Bring your feet as close as possible to your glutes in a controlled motion.
7. Pause briefly at the point of maximum contraction.
8. Extend your legs back forward to the starting position.
9. Maintain a stable upper body throughout all repetitions.

Tips

• Keep your back firmly against the pad to prevent cheating with upper body movement.
• Use a controlled tempo throughout, resisting the weight on both directions.
• Adjust the foot pad so it contacts your lower leg just above your ankle.
• Avoid leaning forward or shifting your weight as fatigue sets in.
• Lower the weight deliberately; don’t allow it to crash down.
• Perform this variation if it provides better hamstring engagement than other leg curl variations.