Seated Leg Curl

Muscles Worked

How to Perform

1. 1

   Adjust the seat, pads, and handles so the machine aligns properly with your joints. Proper setup prevents injury and ensures the target muscle does the work.

2. 2

   Brace your body against the pads to isolate the target muscle. Grip the handles or position yourself as indicated.

3. 3

   Move through the full range of motion with deliberate control. Focus on the squeeze at peak contraction.

4. 4

   Return to the starting position slowly — the eccentric phase is where significant muscle damage and growth occurs.

Common Mistakes

• Lifting your hips off the pad to use body momentum. Stay pressed down throughout.

• Not achieving a full contraction at the top of the curl. Squeeze your hamstrings hard at the peak.

• Letting the weight slam down between reps instead of controlling the eccentric.

Pro Tips

• Dorsiflex your feet (toes toward shins) during the curl to reduce calf involvement and keep the tension on the hamstrings.

• Use a slower tempo on the eccentric — 3 to 4 seconds down. Hamstrings are highly susceptible to eccentric overload for growth.

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