Seated Leg Curls
Sit in the machine with your back against the pad and the ankle pad behind your ankles. Curl heels toward glutes, squeeze hamstrings at the bottom, then return slowly without locking out.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Sit with your back against the pad and the ankle pad just behind your ankles.
- Set the thigh restraint snug across the lower thighs and brace the core.
- Curl the heels down and back toward the seat by bending the knees.
- Squeeze the hamstrings briefly at the bottom of the curl.
- Return slowly until the legs are nearly straight without locking out.
- Keep the hips and torso pinned to the seat through every rep.
Watch for
- Hips lifting off the pad to extend the range.
- Snapping the legs straight on the return.
- Shifting the load by toe pointing alone.
Breathing
Exhale as you curl down, inhale as you return.
Tip
Keep the toes either pointed or flexed consistently across the set so the hamstrings own the work.
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