A machine isolation exercise for the hamstrings performed in a seated position, providing consistent tension and reduced hip flexor involvement compared to the lying variant.
What this exercise works
Muscles
hamstrings · gastrocnemius
Goals
hypertrophy
Equipment
Leg curl machine
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Adjust the seat back and ankle pad so your knees align with the machine's pivot point.
Sit upright, place the backs of your ankles on top of the pad, and grip the handles.
Curl your lower legs down and back under the seat as far as the machine allows.
Pause at peak contraction, then return the weight slowly to the starting position.
Repeat for the desired reps.
Technique cues and common mistakes
Keep your back firmly against the backrest throughout the movement.
Point toes slightly toward your shins at peak contraction to increase hamstring activation.
Control the eccentric phase — do not let the weight pull your legs back quickly.
From guide to workout
Put this exercise into your week
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