The seated leg curl is a popular variation of the leg curl.
For some, it’s simply another angle to hit the hamstrings.
For others, it allows them to perform the leg curl range of motion in a safe and comfortable way.
Personally, I have always been a fan of the lying and standing variations. However, I have utilized the seated leg curl in my own workouts from time to time.
My reason? I was working out in a gym that didn’t have the two other machines. And the seated leg curl provided me with a way to grow my hamstrings.
And, anecdotally, I got great results as I worked over the course of weeks to increase the weight I used while performing the exercise.
In this article, I am going to provide you with instructions on how to perform the exercise, how to add it to your workout routines, and provide some variations you can go and explore if you want to spice up your workouts in the future.
Keep in mind this is all for information purposes. Please consult with your health care provider before beginning any exercise program.
Let’s get started.
How to Perform the Seated Leg Curl
The seated leg curl is an isolation exercise and is performed on a commercial piece of gym equipment. One of the fundamental steps of doing this exercise is having it available in the gym you work out at.
Before performing any machine exercise, ensure you read the manufacturer’s instructions and warnings.
- Select the weight you would like to use during the exercise and move the weight pin accordingly.
- Adjust the seat and the leg pads to best fit the structure of your body and in accordance with the manufacturer’s guides.
- Sit in an upright position with your back firmly against the back pad and the leg padding firmly against the back of your ankles.
- At the starting point of the exercise, your legs should be near parallel with the floor keeping a slight bend in your knees.
- Firmly grab the handles of the machine to brace yourself for the exercise.
- Flexing at the hamstrings, curl your legs until your knees reach a ~90 degree angle.
- Reverse the movement and slowly lower the weight back down while raising your legs back up to the starting point of the exercise.
- Repeat for the desired number of repetitions.
What Muscles Are Worked During the Seated Leg Curl?
The seated leg curl targets the muscles of the back of the leg known as the hamstrings.
As an isolation exercise, it does not target any other muscle groups.
How to Add Seated Leg Curls to Your Workout Routine
Seated leg curls are often seen as a mid-late workout exercise. Some may use the exercise at the beginning of their workout as a pre-exhaust exercise. However, this is an advanced bodybuilding tactic and not generally utilized by most lifters.
Set ranges will generally be anywhere between 2-4 sets and rep ranges have a wide variety depending on the goals of the lifter. Most will perform between 8-12 repetitions. Some may choose to go as high as 15-20 repetitions for the exercise.
If you primarily use full body workouts, you may not include this exercise into your programs at all. If you do, it may be used on more of an isolation full body workout day to focus on lagging muscle groups.
If you perform upper/lower workouts, the exercise may be used during your lower body workout days and will likely be one of the lifts used after your main compound lifts of the session.
If you perform push/pull/leg splits, the exercise will be utilized during your leg workouts and will likely be performed after your main compound lifts of the session.
Similarly, if you perform bro split style workouts, the exercise will be included during your leg workouts and will be performed after your main compound lifts. Possibly as the finisher exercise of the training session.
Seated Leg Curl Variations
- Lying Leg Curls
- Standing Leg Curls
- Exercise Ball Leg Curls
- Nordic Hamstring Curls
- Cable Leg Curls
- Lying Dumbbell Leg Curl
Conclusion
The seated leg curl is great for anyone looking to build the muscles of the back of the leg without taxing other muscle groups with a compound leg exercise.
It is a popular exercise among those who workout in commercial gyms. Especially those who perform higher frequency training styles such as bro split workouts, PPL splits, and Upper/Lower workouts.
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