Seated Leg Curl

How to do it

1. Sit into the leg curl machine and hook the back of your ankles under the padded roller with knees aligned to the machine's pivot point.
2. Adjust the thigh pad to sit snugly across your legs and grip the side handles to anchor your hips to the seat.
3. Brace your core and press your lower back into the seat pad before starting the first rep.
4. Curl the roller down and under the seat by bending your knees, driving the contraction through the hamstrings and biceps femoris.
5. Exhale as you curl the pad down and inhale as you control it back to the starting extension.
6. Avoid using hip movement to bounce the weight; keep the hips pinned to the seat through the entire rep.

Muscles worked

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