Single-Leg Lying Leg Curl
Glutes·Leg Curl Machine·Beginner
Seated Leg Curl
The seated leg curl is a machine-based isolation exercise that targets the hamstrings. Because the hips are flexed throughout the movement, it places the hamstrings in a lengthened position, which is effective for building size and strength in the back of the thighs.
Category
Strength
Difficulty
Beginner
Movement
Isolation
Bodyweight
No
Sculpt
How to
How to do the Seated Leg Curl
- 01
Adjust the seat and thigh pad so the back of your knees align with the machine's pivot point.
- 02
Sit down, secure the thigh pad over your lower quads, and place your heels on the ankle pad.
- 03
Grip the handles by your sides and press your back firmly into the pad.
- 04
Curl your heels down and under by flexing your knees, pulling through your hamstrings.
- 05
Squeeze the hamstrings hard in the fully contracted position.
- 06
Slowly extend your legs back to the starting position, keeping tension on the hamstrings.
Performance tips
Cues that matter
- Avoid locking out the knees at the top to keep tension on the hamstrings.
- Control the eccentric - take 2-3 seconds to return to the start to maximize muscle growth.
- Point the toes slightly to bias the hamstrings over the calves.
Common questions
Frequently asked
What muscles does the Seated Leg Curl work?
The Seated Leg Curl primarily targets the Hamstrings. Supporting muscles include Glutes, Calves.
Is the Seated Leg Curl a compound or isolation exercise?
The Seated Leg Curl is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Seated Leg Curl?
You need the following equipment: Leg Curl Machine.
What difficulty level is the Seated Leg Curl?
The Seated Leg Curl is rated as beginner difficulty. It is suitable for those new to resistance training.
Related
