Seated Leg Curl
The leg curl is an effective and popular exercise for the lower-body, particularly targeting the hamstrings. It is typically performed using a machine, and there are two variations; the seated and lying leg curl. The seated variation is more common in commercial gyms, and it is often used in a variety of ways. For example, it can be used as part of a leg pre-exhaust routine, or for higher rep sets to build muscle. The typical rep range for the leg curl is 8-12, or even higher for more advanced exercisers. It is a great way to target the hamstrings and build strength and muscular endurance.
Type:
Strength
Muscles Used:
Hamstrings
Level:
Intermediate
Equipment:
Machine
Benefits Of This Exercise
- The leg curl is a great exercise to target the hamstrings and build size, strength, and muscular endurance.
- It is typically performed using a machine, and the seated version is more commonly found in gyms.
- The typical rep range for the leg curl is 8-12, or even higher for more advanced exercisers.
- Compared to the lying curl variations, the leg curl requires less glute and hamstring involvement.
- It is a great accessory movement for a stronger squat and deadlift, and is also a great burnout on leg day.
Step by Step Instructions For Seated Leg Curl
- 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 your lower leg on top of the padded lever, just a few inches under the calves.
- Secure the lap pad against your thighs, just above the knees.
- Grasp the side handles on the machine.
- Point your toes straight or choose another foot position.
- Ensure that your legs are fully straight in front of you. This will be your starting position.
- Exhale and 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.
Caution: Do not use too much weight that causes swinging and jerking, as this can lead to lower back injury and hamstring tear.
Variations: You can choose from three foot positions, allowing for three different exercises.
Warm Up Tips
- 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.
Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear.
Variations: Since you have three foot positions you have in reality three exercises.
Seated Leg Curl Safety Tips
- 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.
Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear.
Variations: Since you have three foot positions you have in reality three exercises.
Safety Tips for Seated Leg Curl:
- Adjust the machine lever to your height before starting the exercise.
- Ensure that your back is against the back support pad throughout
Incorporating Into Other Workouts
One way to incorporate the leg curl exercise into your workouts is by including it as part of a leg day routine. Here's an example of how you can structure your leg workout:
1. Warm up: Start with 5-10 minutes of light cardio to get your blood flowing and warm up your muscles.
2. Compound exercises: Begin your leg workout with compound exercises like squats and deadlifts to target multiple muscle groups, including the hamstrings. Perform 3-4 sets of 8-12 reps with challenging weights.
3. Leg curl: After completing your compound exercises, move on to the leg curl machine. 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 your lower leg on top of the padded lever, just a few inches under the calves. Secure the lap pad against your thighs, just above the knees. Grasp the side handles on the machine and point your toes straight. Ensure that your legs are fully straight in front of you. This will be your starting position.
4. Perform 3-4 sets of 8-12 reps of leg curls. 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 and hold the contracted position for a second. Slowly return to the starting position as you breathe in. Repeat for the recommended amount of repetitions.
5. Leg