Seated Leg Curl

How to perform the Seated Leg Curl

1. Sit in the machine with the back pad supporting the torso and the thigh pad locked over the lower quads.
2. Set the ankle roller against the back of the lower calves with the knees aligned to the pivot.
3. Because the hips are flexed to ninety degrees, the hamstrings start lengthened, so expect a stronger stretch than a lying curl.
4. Curl the heels down and under by flexing the knees, driving the roller toward the seat.
5. Squeeze at peak flexion, then return under control to a straight knee against the resistance.
6. Keep the hips pinned and the thigh pad tight so the movement stays isolated to knee flexion.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Treating it as identical to a lying curl and ignoring the lengthened-hip stretch it targets.
• •Lifting the hips or torso off the pads to gain leverage on the roller.
• •Cutting the range short at the top by not fully flexing the knees under the thigh pad.
• •Letting the roller snap back fast instead of resisting the loaded eccentric.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.