Seated Leg Curl
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The Seated Leg Curl is a bodyweight strength exercise performed in a seated position where you curl your heels toward your glutes by contracting the posterior thighs, targeting the hamstrings as the primary muscles worked with secondary engagement of the calves. It strengthens the back of the legs, improves knee stability, and enhances hip extension power. Ideal for beginners, home trainers, or those rehabilitating without equipment, it builds posterior chain strength efficiently in 2-3 sets of 10-15 reps.
How to Perform Seated Leg Curl
- 1To perform the seated leg curl using only your body weight, sit on the edge of a sturdy chair or bench with your feet flat on the floor hip-width apart and knees bent at about 90 degrees. Place your hands on your thighs or the sides of the chair for stability, keeping your back straight and chest lifted to maintain an upright posture. Engage your core by drawing your navel toward your spine.
- 2Flex your feet and curl your heels toward your glutes by squeezing your hamstrings, lifting your heels as high as possible while keeping your knees pressed firmly against the chair or your hands to isolate the posterior thighs. Pause briefly at the top for a strong contraction, then exhale as you slowly lower your heels back to the starting position, resisting the movement to maximize time under tension. Inhale during the lowering phase.
- 3Key form cues include keeping your hips and upper body stationary to prevent momentum, maintaining pointed toes for better hamstring activation, and ensuring a full range of motion without locking knees. Common mistakes to avoid are arching the back, which strains the spine, using the hands to lift instead of the hamstrings, or rushing the eccentric phase, reducing effectiveness. Perform 10 to 15 reps for strength gains.