Legs / Beginner / Isolation (single joint)

Seated Leg Curl

A machine exercise that bends the knees against resistance to isolate the hamstrings.

At a glance

Primary

Hamstrings

Secondary

Calves

Equipment

Machines

Movement pattern

Knee flexion

Level

Beginner

Type

Legs, Isolation (single joint)

How to do it

1. Sit in the machine with the pad on top of your thighs and the roller behind your lower calves, legs extended.
2. Grip the handles and keep your back against the pad.
3. Curl your legs down and back as far as possible.
4. Return slowly to the extended position.

Tips

• Do not let the hips lift from the seat.
• Control the return.

Common mistakes

• ✗ Hips lift off the pad to finish the rep.

  Why it hurts: The lower back arches to cheat the weight up, and the hamstrings can cramp or strain.

  ✓ Instead: Press the hips into the pad. Lighten the load until the full rep is possible without them lifting.

• ✗ Letting the weight drop on the way down.

  Why it hurts: Hamstring strains happen when the muscle lengthens under load; skipping control here is a missed chance to build resilience.

  ✓ Instead: Take 3 seconds to lower the weight.

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