Seated Leg Curl
Seated Leg Curl is a resistance exercise – strength exercise involving Hamstring. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstring
- Secondary muscles
- Gastrocnemius, Abdominals
- Exercise type
- Resistance exercise – strength
Exercise technique
- Seat
Align your knee joint with the rotation axis.
- Thigh restraint
Secure the upper pad comfortably against your thighs.
- Lower roller
Place your lower calves against the lower pad.
- Prepare
Rest your back against the support and grip the handles.
- Curl
Pull your heels beneath the seat.
- Contract
Complete the curl without lifting your thighs.
- Extend
Slowly release the weight and return to your starting knee angle.
Key technique points
- Do not leave the upper pad loose.
- Do not slide your hips to the front of the seat.
- Align your knees with the machine.
- Do not pull by lifting your lower back.
- Carry the calf pad evenly with both legs.
- Finish the return without banging the weight stack.
Common mistakes
Upper pad left open
The thighs rise and disrupt torso support.
Sliding forward
The knee axis moves away from the machine center.
Folding the torso forward
This adds momentum to the curl.
Short return
This shortens the controlled hamstring lengthening phase.
Locking the knee
An abrupt stop occurs at the end of extension.
Pulling unevenly
Pressure from one leg may rotate the roller.
Frequently asked questions
Seated Leg Curl: why is “Upper pad left open” a mistake?
The thighs rise and disrupt torso support.
Seated Leg Curl: why is “Sliding forward” a mistake?
The knee axis moves away from the machine center.
Seated Leg Curl: why is “Folding the torso forward” a mistake?
This adds momentum to the curl.
Seated Leg Curl: why is “Short return” a mistake?
This shortens the controlled hamstring lengthening phase.
Seated Leg Curl: why is “Locking the knee” a mistake?
An abrupt stop occurs at the end of extension.
Seated Leg Curl: why is “Pulling unevenly” a mistake?
Pressure from one leg may rotate the roller.
What should I focus on when doing Seated Leg Curl?
Do not leave the upper pad loose. Do not slide your hips to the front of the seat. Align your knees with the machine. Do not pull by lifting your lower back. Carry the calf pad evenly with both legs. Finish the return without banging the weight stack.
Related exercises
- Assisted Pistol Squat
- Floor Glute-Ham Raise
- Flutter Kicks
- Front Barbell Squat
- Stiff-Legged Barbell Deadlift
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.