Seated Leg Curl

Exercise Information

  • Alternative Names: Reverse leg curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Machine
  • Muscles Targeted: Hamstrings, glutes
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 12-15 reps each
  • Variations: None
  • Alternative: Good morning, hamstring raise, deadlift

The seated leg curl, as the name suggests, is the seated version of the basic leg curl used for isolating the hamstrings. As compared to the standard lying variety, the seated type puts less stress on your calves and is easier for the people who are not comfortable training face-down.

Seated Leg Curl Exercise Information

  • Alternative Names: Reverse leg curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Machine
  • Muscles Targeted: Hamstrings, glutes
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 12-15 reps each
  • Variations: None
  • Alternative: Good morning, hamstring raise, deadlift

How to do a Seated Leg Curl

Stack up the desired amount of weight on the leg curl machine, adjust the lever to a suitable height, and sit with your back rested against the support pad. Place your lower legs on the padded lever, one or two inches under the calves. Make sure the lap pad is secured against the thighs, above your knees. Grab the handles at the side of the machine and keep your legs fully straight in front of you. Push the lever towards the back of your thighs until you achieve full contraction. After holding this contracted position for 1-2 seconds, return to the initial position.

Reverse Leg Curl Tips

  • Keep your torso straight, and your hips rested against the pad.
  • Make sure that you do not stick your head forward excessively throughout the movement.

Alternative Exercises

  • Good Morning
  • Hamstring Raise
  • Deadlift

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