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!
Required: Leg Curl Machine
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.
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