Seated Leg Curl

oec:seated-leg-curl

A seated machine isolation exercise targeting the hamstrings through guided knee flexion.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Leg Curls (sitting), Seated Hamstring Curl, Machine Seated Leg Curl

How to do it

Adjust the backrest so your knees align directly with the machine's pivot axis.
Position the lower leg pad so it rests comfortably against the back of your lower calves, just above the Achilles tendon.
Lower and lock the thigh pad firmly against the tops of your quadriceps to prevent your legs from lifting.
Sit upright, grip the machine handles, and dorsiflex your ankles slightly.

Pull through your heels to flex your knees, curling the pad smoothly downward and back beneath the seat.
Squeeze your hamstrings firmly at the point of maximum knee flexion.
Control the weight as you slowly extend your knees back to the starting position without allowing the weight stack to slam.

Exhale as you curl the pad downward, and inhale as you return under control to full knee extension.

Knee alignment off the machine axis.: Adjust the seat forward or backward until the center of your knee joint aligns with the machine's pivot point.
Thigh restraint set too loose, allowing hips and thighs to rise during the curl.: Snug the thigh pad down securely before initiating the set.
Using momentum or jerking the weight.: Perform the movement with a deliberate cadence, pausing briefly in the contracted position.

Ensure the thigh locking mechanism is fully engaged before loading tension on the hamstrings.

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