Seated Leg Curl (Machine)
This exercise isolates the hamstring muscles by curling the legs against resistance. It's a great way to build hamstring strength and size.
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Seated Leg Curl (Machine)
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Step-by-Step Instructions
1. Machine Adjustment
Adjust the seat and pad positions to comfortably accommodate your leg length and torso.
- Ensure the pad rests comfortably on your ankles.
- Adjust the seat to maintain a slight lean against the backrest.
2. Starting Position
Sit upright with your feet flat on the footpads, knees slightly bent, and back resting against the back support. Ensure your feet are fully on the pads and your knees are aligned.
- Maintain a neutral spine and avoid rounding your back.
- Engage your core for stability.
3. Curl
Curl your legs upward, bringing your heels towards your glutes. Flex your hamstrings as you perform the movement.
- Use controlled and deliberate movements, avoiding jerky motions.
- Focus on feeling the contraction in your hamstrings.
4. Extension
Slowly extend your legs back to the starting position, keeping tension on the hamstrings throughout the entire movement.
- Avoid dropping the weight, maintaining a controlled lowering motion.
- Maintain proper posture throughout the exercise.
5. Repetition
Repeat the movement for the desired number of repetitions.
- Maintain consistent pace and form throughout the entire set.
- Adjust the weight if necessary to maintain form
Form Tips
✓Controlled Movement
Focus on slow, controlled movements throughout the exercise. Avoid jerky motions or using momentum.
✓Full Range of Motion
Extend your legs fully at the top and curl them as far as you comfortably can at the bottom. This maximizes muscle activation.
✓Proper Posture
Maintain a neutral spine and avoid rounding your back. Engage your core to support your lower back.
✓Appropriate Weight
Choose a weight that allows you to maintain proper form throughout the entire set. Don't sacrifice form for heavier weights.
Common Mistakes
Using momentum to swing the legs
Focus on controlled movements; use a lighter weight if needed.
Arching the back
Engage core muscles and maintain a neutral spine.
Incompletely extending the legs
Fully extend legs to complete the range of motion
Using too much weight
Reduce the weight to maintain proper form.
Knees collapsing inwards
Focus on keeping knees aligned with your feet
Alternative Exercises
- Seated Leg Curl (Hamstring Emphasis)
- Seated Leg Curl (Calf Emphasis)
- Seated Leg Curl (Wide Grip)
- Seated Leg Curl (Narrow Grip)
- Seated Leg Curl (Single Leg)
Complementary Exercises
- Leg Extensions
- Hamstring Curls (lying)
- Glute-Ham Raises
- Romanian Deadlifts
- Good Mornings
