Seated Leg Curl
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The Seated Leg Curl is a machine-based strength exercise performed seated in a leg curl machine, curling the lower leg pad toward your glutes by contracting the hamstrings, which are 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 lifters at any level wanting isolated posterior chain development, it requires a seated leg curl machine and is typically performed for 2-3 sets of 10-15 reps.
How to Perform Seated Leg Curl
- 1Sit in the seated leg curl machine and adjust the seat and thigh pad so your knees line up with the machine's pivot point.
- 2Position the back of your ankles/lower calves under the padded lever, and secure the thigh pad snugly over your thighs to lock your legs in place.
- 3Grip the handles at your sides for stability, sit tall with your back against the pad, and engage your core.
- 4Select an appropriate weight, then inhale to prepare.
- 5Exhale as you curl the lever down and back by driving your heels toward the seat, squeezing your hamstrings through the full range of motion.
- 6Pause briefly at the peak contraction, keeping toes flexed toward your shins for better hamstring activation.
- 7Inhale as you slowly extend your legs back to the starting position, resisting the weight on the way up to maximize time under tension.
- 8Repeat for 10-15 reps, then release the pad and exit the machine carefully.
- 9Key form tips: Keep your hips and upper body stationary against the pad to prevent momentum; maintain a full range of motion without locking your knees at the top. Common mistakes: Arching the back off the pad, using the handles to yank the weight, or rushing the eccentric phase and losing control of the lever.