Seated Hamstring Curl

Hamstrings
Calves

Equipment: Machine

New to this

Your first seated hamstring curl

What weight should I start with on the seated hamstring curl?

Start at 30 to 40 lb. Hamstrings are usually undertrained compared to quads, so expect this number to be lower than your leg extension weight at first.

You have got it right when you can complete 10 reps without your hips sliding forward in the seat.

What usually goes wrong on the seated hamstring curl?

Set the back pad so your knees line up with the pivot of the machine, set the ankle pad across your lower calves just above the heel, and pull the thigh pad down snug so your legs stay put.

Curl your heels down and back as far as the machine allows, hold for a count, then return slowly until your legs are almost straight.

Most common mistake: cutting the range short at both ends. Most people move through about half of what the machine offers. Drop the weight and take the full path.

If the curl machine is in use

The stiff-legged dumbbell deadlift trains the hamstrings by stretching them under load instead of bending the knee. The standing leg curl is the same knee-bend movement one leg at a time, so the numbers will not match between the two.

How to do it

Sit on the machine and lock the thigh pad tightly over your legs.
Align your knees with the machine pivot point.
Slowly curl your heels down and back as far as possible.
Pause at the bottom, then return to the starting position.