How To Do Seated Leg Curl

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The leg curl, whether done seated or lying down, is one of the most effective techniques to isolate, strengthen, and develop your hamstrings. Not only will the seated leg curl boost your lower-body strength, but it will also help you avoid injury and improve your performance in other lifts and exercises.

It's no surprise that the hamstring curl primarily trains the hamstrings, which are one of three posterior muscles located between your hip and knee. The hamstring, like the glutes and calves, contributes considerably to athletic movements and performance while also providing vital body capabilities, muscle stability, and symmetry.

How To Do Seated Leg Curl


The Hamstrings: Anatomy and Function

The hamstring is actually made up of three muscles, despite the fact that it is generally referred to as merely the hamstring.

  • Short-headed biceps femoris
  • Long head of the biceps femoris
  • Semimembranosus

Because these are the muscles that bend the knee during movements like squats, walking, jogging, and virtually any lower body action, they are all important. Meanwhile, the long head and semimembranosus of the biceps femoris and the semimembranosus of the semimembranosus of the semimembranosus of the semimembranosus of the semimembranosus of


Seated Leg Curl Technique | Hamstring Curl

Take a comfortable seat on the machine with your back against the pad.

Place your lower leg against the pad of the extended lever and adjust the lap pad so that your legs are securely held in place. Between the knees and the hip should be the lap pad.

Make sure your legs are pleasantly levered in with the machine, but also completely stretched squarely in front of you, while your toes are facing front.

Flex your knees using only your hamstrings while breathing out (exhaling); this should bring the lever inwards. Continue doing so until the machine is almost touching the backs of your thighs.

There should be no movement other than your legs during the movement. Throughout the movement, your upper body should remain immobile.

Make sure your body is comfortable and still, as doing so could result in lower back pain or hamstring strain.

Squeeze and hold for a few second while the thigh muscle contracts, before slowly (eccentrically) releasing back to the starting position. Inhale as much as you can while you're doing so.


The Advantages of Hamstring Exercise

Advantages of Posture

The hamstrings help to maintain the spine straight by stabilizing the hip joints.


Athletic Capabilities

Because hamstrings play such an important part in knee flexion and hip extension, they are practically required for running action. Jumping, kicking, skipping, and other activities need knee flexion and hip extension.


Body Harmony

Muscles are frequently found working in pairs. Hamstrings with quadriceps, hamstrings with calves, and hamstrings with glutes, for example. They compliment one other when they function effectively together. However, if one muscle is weak, the other will suffer as a result. Muscle strains and ligament rips can be life-threatening as a result of this imbalance.


Prevention of Injuries

The hamstrings are weaker and less developed than the quadriceps, which can lead to ACL ruptures and other serious injuries. The ACL is one of four ligaments in the knee and functions in tandem with the knee, quadriceps, and hamstrings. Not only will strengthening the hamstrings improve the quad: hamstring ratio, but it will also provide stability across the knee joint, preventing the ACL from becoming vulnerable to tears and being overworked.

While deadlifts, lunges, deadlift variations, and bridges are all important complex activities for the hamstrings, the hamstring curl is the most common isolation action for the muscle.

The hamstring curl, which can be done seated or standing, is an important part of any training program aimed at strengthening the hamstrings or the legs in general.


Common Errors

The Movement Is Being Hurried

Rushing through the move is the most common sitting leg curl mistake. Many weightlifters curl the weight down and then swiftly spring it back up.

This error deprives you of your benefits for two reasons. To begin, eliminate the hamstring contraction at the bottom of each rep. Second, you cut down on the amount of time you spend under stress.


Excessive Weight Lifting

Another common error made during the sitting hamstring curl is lifting too much weight. If your calves are straining to control the motion, you're probably lifting too much weight. High-volume training is actually beneficial for your hamstrings.


There Isn't Enough Stimulus

Because the hamstrings are one of the largest muscular groups in the body, they should be targeted with a lot of volume. Make sure you're doing enough exercises, sets, and reps to appropriately engage your hamstring muscles.

Apply the priority approach if you find yourself neglecting your hamstrings once more. If you're going to train your legs, start with the hamstrings so you can focus on them and spend the majority of your energy supplies for them.


Experiential Learning

The movement of a muscle as it is stretching under resistance is known as an eccentric contraction or the negative phase of a workout. Eccentric training or negatives is the term for using this sort of eccentric work. The hamstrings are a muscle that responds particularly well to eccentric activity because of the fibers that make up the muscle.

Aim to do the concentric (inwards) phase of the hamstring curl explosively for 1 second, followed by a gradual eccentric (releasing phase) for 3 seconds the next time you do it. It's important to remember to squeeze at the point of contraction... And to get a wheelchair for after you're done working out!


Leg Curl: Seated or Lying?

The typical leg curl can be performed in either a prone or seated posture, and both require the use of a machine. The leg curl, whether done seated or lying down, is one of the most effective techniques to isolate, strengthen, and develop your hamstrings.

The outer hamstrings, also known as the biceps femoris head, will be targeted by lying leg curls, whilst the inner hamstrings will be targeted by sitting leg curls.


Alternative Exercises & Seated Leg Curl Variations


Romanian Deadlift

The Romanian deadlift, also known as the straight-legged deadlift, emphasizes the utilization of the hamstrings, as opposed to other deadlifts that emphasize the lower back.

During the lowering and lifting phases of the deadlift, the back should stay straight with all bending coming from the torso - this means that instead of bending the knees, the legs should be tight.


Gym ball leg curl

The core feature of the leg curl will be enhanced with this version. Simply lie down on your back and rest your calves on a gym ball. Raise your hips and roll the ball towards you until your feet are resting on top of it, then roll it away from you.

Slider leg curl

Sliders are a versatile piece of equipment that can be used for a range of core-crunching workouts as well as machine-free leg curls in your home gym.

Lie down on your back, heels on the sliders. Raise your hips into a bridge position, forming a straight line from your legs to your neck. Return to the bridge position by slowly sliding your feet away from you until your legs are fully extended, keeping your hips off the floor and your core engaged throughout.

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