Leg / Hamstring Curl Seated
A machine-based isolation exercise that targets the hamstrings through knee flexion to build posterior thigh strength and hypertrophy; commonly used for muscle isolation and injury prevention.
About Exercise
Equipment
Leg Curl Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Calves, Glutes
Accessory Muscles
Hip Flexors, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius
Glutes
3/10Glute Max
Hip Flexors
2/10Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the machine with the backrest adjusted so your knees align with the pivot point. Place the back of your ankles on top of the padded lever and secure the lap pad.
- Grasp the handles and brace your core.
- Exhale and curl your heels down towards your glutes.
- Squeeze the hamstrings firmly at the point of peak contraction.
- Inhale and slowly return the weight to the starting position.
Coaching Tips
Form Cues
- Knees align with pivot
- Dorsiflex toes
- Control the eccentric
- Keep hips down
Breathing
Exhale as you curl the weight down; inhale as you return to the starting position.
Tempo
3-1-1
Range of Motion
From full knee extension (without hyperextension) to maximum flexion where heels approach the seat.
Safety
Safety Notes
- Ensure knees are strictly aligned with the machine's axis of rotation
- Do not lock out knees forcefully at the top
Spotting
Not recommended; use the machine's safety stops or weight pin.
Common Mistakes
- Lifting hips off seat
- Using momentum
- Incomplete range of motion
- Hyperextending knees at top
When to Avoid
- Acute hamstring strain
- Knee joint instability
- Lower back injury
Flexibility Needed
- Adequate knee flexion range
- Hip flexion without discomfort
Build Up First
- Basic understanding of machine use
Also known as
Seated Hamstring Curl, Machine Leg Curl, Seated Knee Curl
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