Exercise · Form & cues
Seated Leg Curl — form guide
Hamstrings (long head emphasis). Equipment: Seated Leg Curl Machine. Difficulty: Beginner.
TEMPO
1-1-3-0
Seated curl loads hams in a stretched position — better long-head growth than lying.
Cues
- Pad just above heel
- Full ROM, slow eccentric
- Hips stay anchored
Common mistakes
- Bouncing reps
- Using upper body to assist
Injury notes
Easier on lower back than lying version.
Progression
Add 2.5–5kg when reps hit top of range.