The seated leg curl isolates your hamstrings in a stretched position, so they work harder than when lying down.
1Starting position2End position
Setup
Sit with your knees on the pivot. Lower roller above your heels, upper pad tight on your thighs just above the knees. Back against the pad, hold the handles.
Execution
Sit down, the pad against the back of your calves, legs straight in front of you — starting position.
Exhale and curl your legs down as far as you can.
Inhale and return them slowly to the starting position.
Common mistakes
Thigh pad not holding you down — your legs lift off the seat; lower it tighter.
Knees off the pivot — move the back pad.
Yanking the curl — pull smoothly and pause at the bottom.
Letting the weight snap back — straighten your legs slowly.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
