Back to libraryYouTube에서 보기
Exercise Library
Seated Leg Curl Machine
A seated machine hamstring curl that trains knee flexion with the hips flexed, putting the hamstrings under a longer stretch than lying curls.
LegsMachineKnee flexion
GoLightWeight medialever-seated-leg-curl
시범 영상 준비 중
Primary
Hamstrings
Secondary
GastrocnemiusGlutesCore
Equipment
Machine
Pattern
Knee flexion
Setup
- 01Sit with the back against the pad and the knees aligned with the machine pivot.
- 02Place the lower calves on top of the roller with legs extended.
- 03Lower the thigh pad snugly onto the lower thighs to lock the hips down.
- 04Grip the handles and sit tall.
Execution
- 01Curl the heels down and back as far as the machine allows.
- 02Squeeze the hamstrings hard in the fully bent position.
- 03Return slowly to the extended start under full control.
- 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.
Programming notes
- -Use 3 to 4 sets of 8 to 15 reps; research favors seated over lying curls for hamstring growth due to the longer muscle length.
- -Make it a staple on lower days alongside a hip hinge movement.
- -Slow eccentrics of 2 to 3 seconds add stimulus without more load.