Seated Leg Curl

Overview

How to do it

1. 1

   Adjust the leg curl machine to match your height, then set the resistance to fit your fitness level and goals.

2. 2

   Take a seat with your back pressed into the backrest and your legs stretched out in front of you. Align your knees with the machine’s pivot point.

3. 3

   Position the back of your lower legs, just above the heels, beneath the machine’s padded roller or lever. Let the pad sit comfortably against your legs, and keep your knees slightly past the seat edge.

4. 4

   Hold the machine handles to help steady and support yourself during the movement. Stay relaxed through the upper body and keep your posture solid.

5. 5

   Flex your knees and draw your heels toward your buttocks. Move with control and do not use jerking or swinging.

6. 6

   Keep curling until your legs are fully bent and the machine pad is near your glutes.

7. 7

   Hold the shortened position for a moment and concentrate on squeezing your hamstrings.

8. 8

   Breathe in, then lower the weight slowly by extending your legs back to the start. Maintain control the entire way down.

9. 9

   Perform the exercise for your planned number of repetitions.

Muscles worked

Target

Hamstrings، Gastrocnemius، Sartorius، Gracilis، Popliteus