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Instructions
- Sit on the machine and adjust the backrest so your knees align with the pivot point.
- Place your lower legs under the padded lever and grip the handles.
- Start with legs fully extended, then curl your legs down by contracting your hamstrings.
- Pause briefly at the bottom, then slowly return to the starting position.
Technical Tips
- Avoid lifting your hips off the seat during the curl.
- Control the movement and avoid using momentum.
- Ensure full range of motion for optimal contraction.
Breathing Tips
- Exhale as you curl your legs down.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if suffering from hamstring strain or tear.
- Consult a professional if you have knee joint issues.
- Not recommended during acute sciatica or lower back inflammation.
The Seated Leg Curl is a foundational isolation exercise designed to strengthen the hamstrings. Performed on a guided machine, it targets the back of the thighs through a controlled curling motion. This exercise is ideal for beginners and experienced athletes alike due to its stability and ease of use. By positioning the user in a seated posture with legs extended, the movement isolates the hamstrings while minimizing the involvement of surrounding muscles. Regular inclusion of seated leg curls in a lower-body routine enhances posterior chain strength, supports joint stability, and contributes to muscular balance between the front and back of the legs. It’s especially beneficial for athletes seeking to improve sprinting power, reduce injury risk, and build well-rounded leg development. Thanks to the machine's adjustability, it allows for safe and progressive overload, accommodating various body sizes and fitness levels.
What muscles do seated leg curls work?
Seated leg curls primarily target the hamstrings, helping develop strength and size in the back of the thighs.
Is the seated leg curl machine good for beginners?
Yes, the seated leg curl machine is ideal for beginners due to its guided movement, stability, and isolated focus on the hamstrings.
How should I breathe during seated leg curls?
Exhale as you curl your legs down and inhale as you return to the starting position to maintain core stability and controlled movement.
Can seated leg curls help with knee support?
Yes, strengthening the hamstrings through seated leg curls can enhance knee joint stability and reduce injury risk.