Exercise Profile

Target Muscle Group:

• Primary: Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)
• Secondary: Gastrocnemius (Upper Calves)

Exercise Type:

• Strength Training / Hypertrophy

Equipment Required:

• Seated Leg Curl Machine
• Weight Stack or Plate-Loaded System

Mechanics:

• Isolation (Single-Joint Exercise)

Force Type:

• Pull (Concentric & Eccentric Phases)

Experience Level:

• Beginner to Advanced (Excellent starting exercise for hamstring development)

Best For:

• Hamstring Isolation, Knee Stability, Posterior Chain Balance

Common Risks:

• Hamstring Cramping (if performed too aggressively without warm-up)

Overview

The Seated Leg Curl is a fundamental isolation exercise that specifically targets the hamstring muscles while providing excellent support and stability. Unlike standing or lying leg curls, the seated position allows for better spinal alignment and reduces lower back stress, making it ideal for beginners and those with back concerns. This exercise is essential for creating balanced leg development, improving knee joint stability, and reducing the risk of hamstring injuries that commonly occur in running and jumping activities.

Exercise Instructions

Step-by-Step Form:

1. Setup:
   • Adjust the seat so your knees align with the machine’s pivot point.
   • Position the back pad to support your lower back comfortably.
   • Place the ankle pad just above your heels on your lower calves.
   • Secure the thigh pad firmly against your thighs.
2. Starting Position:
   • Sit upright with your back pressed against the pad.
   • Grip the side handles for stability.
   • Start with your legs extended but knees slightly bent (not locked).
3. Curling Phase:
   • Flex your hamstrings to pull your heels toward your glutes.
   • Curl as far as comfortable, typically 90° or until heels are under your knees.
   • Squeeze your hamstrings at the peak contraction.
4. Lowering Phase:
   • Slowly control the weight back to the starting position.
   • Maintain tension throughout the entire range of motion.
5. Repetitions:
   • Perform 3–4 sets of 12–20 reps for hypertrophy or 8–12 reps for strength.

Professional Tips

Maximize Results:

• Mind-Muscle Connection: Focus on feeling the hamstrings do all the work, not momentum.
• Tempo: Use a 2-second curl, 1-second pause, and 3-second lowering phase.
• Foot Position Variations:
  • Toes Pointed: Emphasizes outer hamstrings (biceps femoris).
  • Toes Flexed: Increases overall hamstring activation.

Avoid Common Mistakes:

• Using Momentum: Keep movements controlled and deliberate throughout.
• Partial Range of Motion: Curl fully and extend completely for maximum benefit.
• Leaning Forward: Maintain upright posture to keep tension on hamstrings.

Progression:

• Increase weight by 5–10 lbs (2.5–5 kg) weekly while maintaining proper form.
• Advanced techniques include drop sets, pause reps, or single-leg variations.

Benefits of the Seated Leg Curl

• Injury Prevention: Strengthens hamstrings to balance quad-dominant activities.
• Knee Stability: Improves posterior support for the knee joint.
• Athletic Performance: Enhances sprinting speed and jumping power through stronger hamstrings.

Variations & Alternatives

• Single-Leg Seated Curl: Addresses strength imbalances between legs.
• Lying Leg Curl: Alternative machine option with prone positioning.
• Standing Leg Curl: Unilateral option that challenges core stability.
• Nordic Hamstring Curl: Advanced bodyweight alternative for explosive strength.

Incorporate this exercise into your Leg Day Routine or pair it with Lower Body Pull Workouts for optimal hamstring development!