SEATED LEG CURL
Hamstring Isolation and Knee Flexion Strength
Primary Muscles
Exercise Description
Sit on the machine with your back straight and the pad resting just above your heels. Align your knee with the machine’s pivot, brace your core, curl your legs down to fully contract the hamstrings, then return under control. Repeat.
How To Perform
Adjust the seat and backrest so your knees align with the machine’s pivot point and your back is supported.
Place the leg pad just above your heels/lower calves and grip the handles. Keep chest up and core braced.
Exhale and curl the pad down by flexing at the knee until you feel a strong hamstring contraction.
Pause briefly while keeping hips down and spine neutral.
Inhale and return the weight slowly, maintaining control without letting the plates slam.
Expert Tips
Align knee with pivot - Proper alignment protects the knee joint and keeps tension on the hamstrings.
Control the eccentric - Lower the weight slowly to maximize hamstring recruitment and reduce momentum.
Start lighter and progress - Choose a weight that allows full range of motion with strict form before increasing the load.
Dial in the setup - Adjust seat height and backrest so your pelvis stays planted and the pad sits comfortably above the heels.
Common Mistakes
Using too much weight - Excess load encourages momentum and shortens the range of motion, reducing effectiveness.
Poor seat/pad setup - Misalignment of the knee and pivot or a poorly positioned pad can stress the knees and limit engagement.
Jerking the weight - Swinging or bouncing shifts tension away from the hamstrings and increases injury risk.
Info – Seated Leg Curl
The seated leg curl targets the hamstrings to build strength and flexibility. Ensure your knee aligns with the machine’s pivot point, and control each rep—especially the lowering phase—to avoid momentum. Beginners should start lighter and focus on range and control. Advanced lifters can increase difficulty by slowing the eccentric. Pair with leg extensions for balanced development.
Adjust seat height and backrest to keep your pelvis stable and achieve a comfortable, effective range of motion.
Equipment Required
Leg curl machine