Seated Leg Curl
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine
Primary muscle group
Hamstrings
Secondary muscle groups
Gastrocnemius
Movement pattern
Knee Flexion
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Train knee flexion with the hamstrings under stretch.
How it fits the system. A beginner-level knee flexion entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Hamstrings
Secondary muscles
Gastrocnemius
Movement pattern
Knee Flexion
Equipment
Machine
Difficulty
Beginner
How to Perform
- Sit with the back against the pad and the knees at the machine pivot.
- Place the roller just above the heels and secure the thigh pad.
- Hold the handles and brace the trunk.
- Curl the heels down and back underneath the seat.
- Pause briefly in the fully flexed position.
- Return under control to a full stretch.
Coaching Cues
- Keep the thigh pad snug so the hips stay down.
- Take three seconds to return to the stretched position.
- Keep the toes pulled up towards the shins.
Common Mistakes
- Letting the hips lift off the seat.
- Shortening the range at the stretched end.
- Jerking the first few centimetres of the curl.
Progressions & Regressions
Progressions
Add load, slow eccentrics, or single-leg work.
Regressions
Reduce load and range.
When to Use It
When to use
As hamstring hypertrophy work, especially alongside hip-dominant lifts.
When not to use
With acute hamstring strain symptoms.
Programming
3 sets of 8 to 15 reps.
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