Seated Leg Curl

How to perform it

1. 1Preparation and positioning. Adjust the seat/back pad and roller so the machine axis approximates the knee axis and the pad contacts the lower leg without pressing on the joint. Select the range and load before entering.
2. 2Starting position. Sit fully against the support, secure the restraint as provided, keep the pelvis still, and align the working knee. Use symmetrical foot and leg placement.
3. 3Concentric phase. Flex the knee and draw the roller back/down without lifting the pelvis or changing ankle position to create momentum.
4. 4End position. Reach the planned knee-flexion marker without forcing the pad into the calf or cramping.
5. 5Eccentric phase. Return the lever slowly to the same start marker while keeping the pelvis and machine stack controlled.
6. 6Breathing and bracing. Exhale through the shortening phase and inhale during the return; maintain light trunk bracing against the pad.
7. 7Valid rep. A rep uses the same seat, axis, range, and side-specific standard, keeps the stack from touching down between reps unless intended, and contains no kick or pelvic lift.

Common mistakes

• Moving the trunk instead of the target joint

  Fix: Reduce the load and keep the torso and prescribed upper-arm position fixed.

• Changing the elbow angle

  Fix: Set a small, consistent bend—or the defined flexion angle—and preserve it through the rep.

• Shrugging to gain range

  Fix: Keep the neck long and stop where the shoulder/scapular path remains controlled.

• Dropping the eccentric

  Fix: Return to the same start marker slowly without letting the stack or weight take over.

Safety

• Current hip, knee, ankle, or tendon symptoms call for an individually tolerated range and load; pain is not a cue to force alignment or depth.
• Adjust the machine to the user, verify the selector pin/attachment and safety stops, and keep hands, clothing, and other people clear of the moving lever, cable, and stack.

Progressions & alternatives

• regressionSliding Leg Curl— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Seated Leg Curl.
• progressionSingle-leg Seated Leg Curl— Increase load, range, instability, or skill demand after Seated Leg Curl is repeatable through the planned volume with reserve and no technique drift.
• alternativeNordic Hamstring Curl (Regressed)— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Seated Leg Curl is impractical or poorly tolerated.