Seated leg curl
- Adjust the ankle pads to sit just above your heels and grip the handles firmly.
- Curl the weight downward as far as possible, squeezing your hamstrings at the bottom.
- Slowly return to the starting position with control, maintaining tension on the muscle.
Tips
- Position the ankle pad so it rests just above your heels, not across the middle of your calf, so the pad stays in place throughout the movement.
- Keep your hips and lower back pressed evenly into the seat throughout the curl so your pelvis does not lift as you pull the weight down.
- On the return, let the weight rise in a controlled manner rather than releasing it abruptly, keeping tension on the hamstrings through the full upward travel.
Common mistakes
- Lifting the hips off the seat during the curl shortens the range of motion and changes the angle at which the hamstrings are working.
- Using a swinging or jerking motion to initiate the curl rather than a smooth, deliberate pull from the start of the movement.
Make Every Set Count.
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