Seated Leg Curl overview
The Seated Leg Curl is an isolation exercise that specifically targets the hamstrings, contributing to overall lower body strength and muscle development. Performed on a seated leg curl machine, this exercise provides a controlled environment to focus on the posterior chain. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Seated Leg Curl in your lower body training routine.
The Seated Leg Curl primarily targets the hamstrings.
Seated Leg Curl – how to perform
- Step 1: Begin by adjusting the seated leg curl machine to an appropriate setting. Sit on the machine with your back against the backrest and your legs fully extended.
- Step 2: Place your lower legs under the padded lever or rollers, just above the ankles.
- Step 3: Grasp the handles or bars provided on the machine for stability.
- Step 4: Engage your core and keep your back flat against the backrest.
- Step 5: Inhale and bend your knees, curling the padded lever towards your glutes.
- Step 6: Contract your hamstrings at the top of the movement.
- Step 7: Exhale and slowly extend your legs, returning the padded lever to the starting position.
Perform each repetition with controlled movements, focusing on the engagement of the hamstrings.
- Maintain proper posture with your back against the backrest throughout the movement.
- Keep a controlled pace during both the concentric (lifting) and eccentric (lowering) phases.
- Engage your core to stabilize your body on the machine.
- Use a weight that challenges you while allowing for proper form.
- Single-Leg Seated Leg Curl: Perform the exercise one leg at a time for a unilateral variation, focusing on each hamstring individually.
- High-Intensity Techniques: Incorporate techniques such as drop sets or rest-pause sets for added intensity.
- Superset with Quad Exercise: Alternate between seated leg curls and a quad-dominant exercise for a comprehensive lower body workout.
- Different Foot Positions: Experiment with foot positions, such as toes pointed in or out, to target different areas of the hamstrings.