Seated Leg Curls

Introduction

The Seated Leg Curl is a highly effective isolation exercise targeting the hamstring muscles, which are crucial for knee flexion and overall lower body strength. Performed on a specialized machine, this exercise allows for controlled and concentrated movement, making it ideal for hypertrophy and muscle development. By sitting in an upright position with your legs extended and securing your ankles under a padded lever, you can focus on contracting the hamstrings as you curl the weight towards your glutes. This exercise not only enhances muscle growth but also improves hamstring flexibility and knee joint stability, making it a valuable addition to any lower body workout regimen.

Execution

How to Perform Seated Leg Curls

Setup

1. Adjust the machine to fit your body. Ensure the backrest is positioned so that your knees are aligned with the pivot point of the machine.
2. Sit on the machine and place your legs under the padded lever, securing the pad just above your ankles.
3. Adjust the thigh pad so that it rests comfortably on your thighs, preventing your legs from lifting off the seat during the exercise.
4. Grip the handles on the sides of the machine for stability.

Execution

1. Begin by taking a deep breath and engaging your core.
2. Slowly curl your legs by contracting your hamstrings, bringing your heels towards your buttocks.
3. Continue the movement until your legs are fully contracted and you feel a strong contraction in your hamstrings.
4. Pause briefly at the top of the movement, maintaining tension in your hamstrings.

Finishing

1. Slowly return to the starting position by extending your legs, controlling the movement to avoid letting the weight stack drop abruptly.
2. Exhale as you return to the starting position.
3. Repeat for the desired number of repetitions.
4. Once you have completed your set, carefully release the machine and stand up.