Seated Leg Curl

The seated version stretches the hamstrings more (hip flexed) and has shown a good hypertrophy response in the long head.

• Isolation
• Machine
• Beginner

How to do it

• Set the pad just above your heel
• Curl squeezing your hamstrings, squeeze at the bottom
• Control the extension without letting the weight drop

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Curl for 1 s, squeeze, extend for 2–3 s resisting

Common mistakes

• Lifting your hips off the seat
• A partial range
• Snapping into extension and losing tension

Muscles worked

Primary

• Hamstrings

Secondary

• Calves

Alternatives

• Leg Curl (lying/seated)
• Slider Hamstring Curl
• Romanian Deadlift