LiftSetsLiftSets / Exercises / Seated Leg Curl
Seated Leg Curl
Works the hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
hamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Machine |
|---|---|
| Level | Beginner |
What to think about
- Back against the pad, thighs held down.
- Pull the heels down and back under the seat.
- Let the legs straighten slowly.
How to do it
- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Other exercises for the hamstrings
- Floor Glute-Ham Raise
- Good Morning
- Good Morning off Pins
- Hanging Bar Good Morning
- Kettlebell One-Legged Deadlift
- Lying Leg Curls
- Natural Glute Ham Raise
- One-Arm Kettlebell Swings
Track it in LiftSets
Log Seated Leg Curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store