Seated Leg Curl
A seated hamstring curl that trains the muscle with the hip flexed, putting it in a longer position for a strong stretch under load.
Muscle activation
- Hamstrings90%
- Calves10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Adjust the back pad so your knees line up with the pivot point.
2. Mid-rep
Squeeze the hamstrings at full flexion.
3. End of the movement
Return slowly until the legs are almost straight.
4. Common mistake
Thigh pad loose so the hips slide forward
Ways to do it
Hamstring curl on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Adjust the back pad so your knees line up with the pivot point.
- 2Place the lower pad just above your heels and lock the thigh pad snug over your legs.
- 3Sit tall and hold the handles.
Execution
- 1Curl the pad down and back by bending the knees.
- 2Squeeze the hamstrings at full flexion.
- 3Return slowly until the legs are almost straight.
- 4Keep your back against the pad throughout.
Breathing
Breathe out as you curl, breathe in as you return.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Hamstrings
Secondary
Calves
Key form cues
- Knees on the pivot
- Pull heels under
- Lean slightly forward for more stretch
- Control the return
Common mistakes
Thigh pad loose so the hips slide forward
Lock the thigh pad down firmly before starting.
Cutting the range short at either end
Use a load that lets you reach full flexion and return to nearly straight.
Letting the stack bang between reps
Keep tension and stop just before the plates touch.
Range of motion
From legs nearly straight to full knee flexion with heels under the seat.
Variations
Easier
Single-leg seated curl
Harder
Seated curl with slow 4 s eccentric
At home
Band hamstring curl
Machine / cable
Lying leg curl