Seated Leg Curl
The seated leg curl is an effective isolation exercise that targets the hamstrings, making it essential for developing leg strength and stability. It helps improve knee flexion and enhances athletic performance while reducing the risk of injury.
Muscles Worked
Primary
- hamstring - The hamstrings are primarily responsible for bending the knee.
How to Perform
- 1Sit on the leg curl machine with your back against the pad and feet positioned under the padded lever.
- 2Adjust the machine to ensure the pad rests just above your heels.
- 3Grip the handles or sides of the seat for stability.
- 4Exhale as you curl your legs down, bringing your heels towards your glutes.
- 5Hold the contracted position for a moment, feeling the tension in your hamstrings.
- 6Inhale as you slowly lower your legs back to the starting position.
- 7Repeat for the desired number of repetitions.
Form Cues
- ✓Keep your back flat against the pad throughout the movement.
- ✓Avoid using momentum; move in a controlled manner.
- ✓Do not let your knees flare out; keep them aligned with your hips.
Common Mistakes
Using too much weight
Select a lighter weight to maintain proper form.
Not fully extending the legs
Ensure you complete the full range of motion.
Arching the back
Keep your back pressed against the pad.
Rushing through repetitions
Perform the exercise slowly and with control.
Programming Tips
Sets & Reps
Aim for 3-4 sets of 12-15 repetitions.
Rest Period
Rest for 75 seconds between sets.
When to Use
Incorporate into lower body workouts or leg-focused training sessions.
Progression
Gradually increase the weight as you become stronger while maintaining proper form.
Variations
Single-leg Seated Leg Curl
This variation targets each leg independently, helping to correct imbalances.
Standing Leg Curl
This version engages the core more and can enhance balance.
Resistance Band Leg Curl
Using a resistance band can provide a different challenge and enhance muscle engagement.
Alternatives
It also targets the hamstrings but from a different angle.
They engage the hamstrings and multiple muscle groups for a compound movement.
These activate the hamstrings while also engaging the glutes.
FAQs
Is the seated leg curl good for beginners?
Yes, it is a beginner-friendly exercise that focuses on the hamstrings.
What muscles does the seated leg curl work?
It primarily works the hamstrings.
How often should I do seated leg curls?
You can perform them 1-2 times per week as part of your leg routine.
Can seated leg curls improve athletic performance?
Yes, stronger hamstrings can enhance overall athletic performance and reduce injury risk.
What equipment do I need for seated leg curls?
You will need a leg curl machine.
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