HomeExercise LibraryHow To: Seated Leg Curl

How To: Seated Leg Curl

Seated Leg Curl
The leg curl is an easy to perform exercise to isolate the hamstrings.
Looking to develop size and strength in your hamstrings? If so you cannot afford to overlook the leg curl and the Romanian deadlift!

Movement: Isolation

Targets: Hamstrings

Required: Leg Curl Machine

Optional: N/A

Seated Leg Curl Form:

Assume position on a leg curl machine with your legs placed under the pad, feet forward and hands on the side bars.

Using only your hamstrings proceed to curl your legs down as you push against the pad, your torso should not move at all (hold yourself in place with the side bars).

Hold the contracted bottom position position for 1 second (legs curled underneath you).

Slowly allow your legs to come back up to the starting position.

Continue for the desired number of repetitions.

Seated Leg Curl Variations

Unilateral Leg Curl

Perform all of your repetitions with one leg before switching over and hooking your opposite leg under the pad and performing the desired number of repetitions.

Unilateral training is particularly popular for ensuring and resolving muscular imbalances.
When performing the traditional double leg leg curl may guys tend to lean and push further with one side in order to compensate for the weaker hamstring.

See also
How To: Reverse Pec Deck Fly (Rear Delt Fly)

Common Seated Leg Curl Mistakes

Failing To Hold The Contraction

Ensure at the bottom of each repetition you're pausing for the count of one while you squeeze your hamstrings.
Performing the leg curl with excessive speed and no contraction is a waste of time as you're barely placing any tension on the muscle.

Similar & Substitute Exercises 

  • Dumbbell Walking Lunges
  • Goblet Squats

Any Questions Regarding The Seated Leg Curl? Ask Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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