hamstrings · Machine · Beginner
Seated Leg Curl
The seated leg curl trains the hamstrings through knee flexion with the hip already bent, which puts them in a long, stretched position. It balances out all the hip-extension work in a glute program.
Why it's in a glute program: Hamstring volume that keeps the back of the leg balanced.
How to do the 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 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.
Form cues
- Pad above the ankles.
- Curl all the way and pause.
- Lower slowly.
Muscles worked
Primary: hamstrings. Movement pattern: knee flexion. Equipment: machine.
Programs that use the seated leg curl
In Glute Max this exercise appears in 9 of the coach-built programs, including Glute Growth Engine — 4 Day, Glute Kickstart — 2 Day, Glute Power Forge — 4 Day. Every program shows the animated form guide above on the workout screen.
