Legs
Leg Curls (sitting)
A precise, machine-based isolation movement designed to build deep hamstring strength and knee stability.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the back pad so your knees align perfectly with the machine's pivot point while your back remains flat against the support.
Place your lower legs on top of the padded lever so the roll sits just above your heels and secure the lap pad firmly against your thighs.
Grasp the handles at your sides to stabilize your upper body and ensure your hips do not lift during the movement.
Exhale as you curl your legs downward toward the bottom of the machine by contracting your hamstrings.
Pause for a moment at the peak of the contraction when the lever is closest to the seat.
Inhale as you slowly return the weight to the starting position, maintaining tension on the muscles throughout the ascent.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the lower back to arch or the hips to lift off the seat
- Using momentum to swing the weight rather than controlled muscle contractions
- Setting the ankle pad too high on the calves rather than just above the heels
- Failing to go through a full range of motion at the top of the movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.