Seated Leg Curl

Tuck those paws under and curl like a sleepy bear bringing in its legs. The seated leg curl targets those powerful back-of-leg muscles—great for climbing hills, sprinting, or cozying into a den.

Instructions

1. Adjust the leg curl machine so the pad rests just above your heels with your knees aligned to the pivot point.
2. Sit upright with your back against the pad and grab the handles for stability.
3. Curl your lower legs downward by contracting your hamstrings.
4. Pause briefly at the bottom, then return slowly to the starting position.
5. Repeat for the desired number of repetitions.

Benefits

• Isolates and strengthens the hamstring muscles.
• Supports balanced leg development.
• Reduces injury risk by targeting posterior chain.
• Beginner-friendly and easy to load progressively.

Key Points

• Control the movement both up and down—don't let the weights swing.
• Keep your hips and back firmly against the pad.
• Avoid locking out your knees at the top.
• Focus on squeezing your hamstrings during each rep.

Common Mistakes

• Lifting the hips off the seat during the curl.
• Letting the weights drop instead of lowering them under control.
• Using momentum instead of muscular tension.
• Improper machine adjustment causing misalignment.