Seated Leg Curl

HamstringsSeated Leg Curl Machine

An isolation machine exercise targeting the hamstrings from a seated position. It builds posterior chain strength and stabilizes your knee joints.

How to do it

1Adjust the machine so the pivot aligns with your knees and the pad rests against your lower calves.

2Press your back firmly into the backrest and secure your thighs with the top pad.

3Grip the side handles and curl your lower legs down and back smoothly.

4Hold a brief pause at peak contraction.

5Slowly lower the weight back up under control without fully locking out your knees.

Common mistakes

Misaligning the machine pivot with your knee joints, placing harsh forces on the knees.

Jerking the weight and popping your hips off the seat.

Letting the weight kick back up wildly without controlling the eccentric phase.

Breathing

Exhale as you curl your legs down; inhale as you control the return back up.

Make it harder or easier

To make it easier, lighten the weight. To make it harder, slow down the return phase to 3–4 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.