Legs
Seated Leg Curl
A stable, machine-based isolation movement designed to maximize hamstring tension through a full range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the backrest so your knees align exactly with the machine's pivot point while your back remains flat against the pad.
Place your lower legs on top of the padded lever so it sits just above your heels, then lower the lap brace firmly against your thighs.
Grasp the handles at your sides and engage your core to prevent your hips from lifting off the seat during the movement.
Contract your hamstrings to pull the lever down and back toward your glutes in a smooth, controlled arc.
Squeeze your hamstrings at the bottom of the movement for one second before slowly returning the weight to the starting position.
Maintain tension on the muscles by stopping just short of a full lockout at the top of the repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the lower back to arch or the hips to rise off the seat
- Using momentum to swing the weight rather than controlling the eccentric phase
- Improperly aligning the knees with the machine's axis of rotation
- Setting the lap pad too loose which reduces stability and force production
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.