How To Do Seated Leg Curl (Hamstrings)

The seated leg curl is an exercise which builds muscle and strength in the hamstrings of the posterior chain (Backside of the body). Now, this exercise is a variation of the leg curl since there are several ways to do the exercise but it’s always great to include variety in your training.

Machines are very beneficial because you only have to focus on the movement and stabilization is not required. But since the leg curl is an isolation exercise, this is ideal and you can really stimulate your hamstrings thoroughly. So combine the leg curl with your other hamstring exercises for maximum development.

In This Exercise:

• Target Muscle Group: Hamstrings
• Type: Strength
• Mechanics: Isolation
• Equipment: Leg curl machine
• Difficulty: Beginner

Exercise Instructions

1. Sit on the machine seat and adjust the padded lever to secure your body in place.
2. Then, adjust the leg curl lever so your ankles are resting on top of the pads.
3. Grip the handles and curl the weight toward your body by bending your knees and flexing your hamstrings. Exhale during this portion of the exercise.
4. Now, slowly lift your legs back up by straightening out your legs but don’t lock out your knees. Inhale during this portion of the exercise.
5. Repeat for the desired number of reps.

Variations & Tips:

• You can perform the lying leg curl as an alternative.
• Always use a full range of motion during the seated leg curl.
• Do not lock out your knees during the exercise.
• The seated leg curl works the hamstrings muscles of the posterior chain.

Watch: How to do the seated leg curl