The most difficult part is adjusting machine to my legs

lol true statement 3 adjustments haha

Personally, I think it's much better than lying leg curls. The only downside is that it's rare to find a gym that has this machine. 🥲

In fact, there are research results showing that seated positions have greater hamstring activation than lying positions.

Do one legs, 3 sets each, then both legs 2-3 sets. Hurt now, thanks later lol

I've done that its a killer.. 🤘😎

Seated Leg Curl - How to Do, Proper Form, Tips & Alternatives

Doing the Seated Leg Curl right? Let your AI coach fix your form and build it into a plan made for you.

BeginnerSeated Leg Curl Machine

About

1. Sit at the machine to strengthen your hamstrings.

2. This helps improve leg power and stability for daily activities and other exercises.

How to Seated Leg Curl

Starting Position

1. Position your body in the center of the machine and sit so that the back of your knees touches the edge of the pad.

2. Adjust the ankle pad to rest above the Achilles tendon.

3. Pull your feet towards your body so that your ankles are at a 90-degree angle.

4. Hold the handles and press your hips and back against the machine.

Proper Form

1. Sit on the machine and place your legs under the pad.

2. Bend your legs while pulling your heels towards your hips.

3. Slowly return to the starting position.

Breathing Technique

Exhale when pulling your leg back, and inhale when extending your leg.

Muscles Seated Leg Curl Works

Muscles used

Hamstringsback of the thigh from the glutes to behind the knee
Gastrocnemiusbulky calf muscle running behind the knee down toward the heel
Glutesthe large muscles that make up your butt

Main muscleSit in the machine and pull the ankle pad down by bending your knees. The main muscle driving this movement is your hamstrings. Your hamstrings contract to bend your knees and pull the pad down and back toward you.

Supporting musclesYour gastrocnemius helps slightly with knee bending.

How it should feelAs you pull the pad down, the backs of your thighs should shorten and squeeze. As you extend back out, your hamstrings should lengthen under control.

Signs you're offIf your hips lift off the seat or your torso leans back, you are using hip and lower-back momentum instead of your hamstrings. If only your calves burn, your ankles may be too tense.

Remember thisKeep your hips on the seat and pull the ankle pad down by squeezing your hamstrings.

Setting Up for Seated Leg Curl

Setup orderAdjust your body position so your knees rest on the edge of the seat → Align the Ankle pad behind your ankles → Lower the thigh support pads

knee position
Set it like thisWhen sitting on the seat, first adjust your body position so that both knees naturally rest on the edges of the seat.
How to checkMake sure your knees aren't pushed too far up on the seat or sticking out too much.
Ankle pad
Set it like thisAfter aligning your body, adjust the pad position so that it touches the back of both ankles.
How to checkThe pad should be placed right behind the ankle, not in the middle of the calf or near the knee.
thigh fixing pads
Set it like thisLower the upper thigh pad to secure the thigh so it does not lift upward.
How to checkMake sure there is no large gap between the pad and the thigh, and the thigh does not lift even when moving the leg.

Watch out forAvoid starting with knee position does not align with the edge of the seat, the ankle pad is positioned in the middle of the calf, or the thigh support pad is lifted away.

Stance for Seated Leg Curl

Foot widthSit with your hips against the seat, and secure your thighs under the pad.

Where your weight goesKeep your hips and back against the seat, and keep your thighs secured under the pad.

Upper body positionAdjust the ankle pad so it rests comfortably behind your ankles.

Why it mattersIf your thighs are not secured, your hips may lift as you curl your legs.

How to Grip for Seated Leg Curl

Grip typeHold the handles on both sides of the seat with both hands.

Grip widthHold the same position on both handles, so one hand is not farther forward or back than the other.

How hard to gripPlace the handles in the middle of your palms and wrap your thumbs around them.

The Key Point for Seated Leg Curl

Press your buttocks against the seat, and slowly pull the ankle pads down while folding the back of your thighs.

Think of it like thisThe feeling of folding the back of the thigh

Before the fixYour hips lift off the seat, or your legs pull quickly.

After the fixI feel tension in the back of my thighs, and my body is firmly attached to the seat.

Common Mistakes in Seated Leg Curl

Hips lift off the pad
Why it's wrongThis adds lower-back momentum.
How to fix itBrace your core and keep your hips on the pad.
Knees bent sharply
Why it's wrongThis reduces hamstring control.
How to fix itLift and lower slowly.
Short operating range
Why it's wrongThe stimulation to the target muscle weakens.
How to fix itContract it by bending and squeezing it all the way.