Exercise library
Seated Leg Curl
The seated leg curl isolates the hamstrings from a stretched position, making it a great machine choice for building stronger, fuller hamstrings.
MachineLegsBeginner
- Equipment
- Machine
- Focus
- Legs
- Level
- Beginner
- Suggested sets
- 3–4 sets of 10–15 reps.
- Muscles worked
- HamstringsCalves
How to do it
- 1Adjust the back pad and ankle roller so your knees line up with the machine pivot.
- 2Sit tall with your back against the pad and hold the side handles.
- 3Curl the roller down by pulling your heels under the seat.
- 4Pause and squeeze your hamstrings when the pad reaches the bottom position.
- 5Return the weight slowly until your legs are nearly straight and repeat.
Tips & tricks
- Keep your hips pressed into the seat so the hamstrings stay loaded.
- Control the lowering phase instead of letting the stack crash.
- Point your toes slightly up if you want to feel the hamstrings more directly.
Common mistakes
- Sliding forward in the seat to shorten the range of motion.
- Using too much weight and bouncing through the bottom.
- Letting the knees lock hard at the top of each rep.
