Seated Leg Curl

An isolation exercise performed on a leg curl machine that targets the hamstrings by pulling the lower legs toward the glutes against resistance.

Instructions

1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
2. Place the back of your lower leg on top of the 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.
3. Point your toes straight, keep your legs fully straight in front of you, and ensure your torso remains stationary. This will be your starting position.
4. As 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.
5. Slowly return to the starting position as you breathe in, maintaining control throughout the movement.
6. Repeat for the recommended amount of repetitions.

Tips

• Keep your torso and upper body completely still throughout the movement to isolate the hamstrings.
• Use a controlled tempo, taking 2 seconds to curl and 2 seconds to return.
• Avoid locking your knees at the bottom of the movement; keep slight tension on the hamstrings throughout.
• Choose a weight that allows 8-12 repetitions with proper form for strength building, or 12-15 for hypertrophy.
• This is an excellent warm-up or isolation finisher for leg days.