Lever Seated Leg Curl

Setup

1. 01Sit with the back against the pad and the knees aligned with the machine pivot.
2. 02Place the lower calves on top of the roller with legs extended.
3. 03Lower the thigh pad snugly onto the lower thighs to lock the hips down.
4. 04Grip the handles and sit tall.

Execution

1. 01Curl the heels down and back as far as the machine allows.
2. 02Squeeze the hamstrings hard in the fully bent position.
3. 03Return slowly to the extended start under full control.
4. 04Keep the thighs pinned under the pad throughout.

Checkpoints

• -Knees line up with the pivot so the pad tracks smoothly.
• -Hips stay down against the seat on every rep.
• -The legs reach near-full extension at the top of each rep.

Common mistakes

• -Scooting the hips forward to shorten the range.
• -Letting the stack pull the legs straight quickly.
• -Skipping the deep squeeze at full flexion.
• -Setting the thigh pad so loose the knees lift.