Machine Seated Leg Curl

Machine Seated Leg Curl is an isolation exercise that primarily targets the hamstrings. It also activates the calves (gastrocnemius) to a lesser degree during the curling motion. This machine-based movement is suitable for beginners and experienced lifters alike due to its simplicity and controlled setup.

This exercise is performed seated with the legs extended straight and the lower legs secured under a padded lever. The goal is to curl the lower legs back toward the hamstrings by contracting the muscles at the back of the thighs. It is an effective tool for building hamstring strength, improving leg symmetry, and supporting joint stability in exercises like squats and deadlifts.

The seated version of the leg curl provides more consistent tension on the hamstrings throughout the range of motion compared to the lying variant. It is also easier on the lower back, making it a safer choice for those with spinal concerns or limited mobility.

1. Adjust the machine to fit your body — set the backrest so your knees align with the pivot point, and place your lower legs under the padded lever.
2. Sit upright with your back flat against the backrest and your legs fully extended.
3. Grab the handles or sides of the seat for support and brace your core.
4. Exhale and curl your lower legs downward by contracting your hamstrings.
5. Pause briefly at the bottom of the movement when your legs are fully bent.
6. Inhale and slowly return to the starting position with control.
7. Repeat for the desired number of repetitions.

Machine Seated Leg Curl is a low to medium risk exercise when performed with proper form and controlled movement. However, risks can arise from poor machine setup or using excessive weight.

The most common injury risk involves hamstring strain, especially if the weight is too heavy or if the movement is performed explosively. Always begin with a manageable load and prioritize form over intensity.

To prevent injury, warm up the hamstrings thoroughly and ensure the machine is correctly adjusted to your leg length. Avoid hyperextending the knees at the top of the movement and always perform each rep with slow, controlled motion.