Seated Leg Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Machine
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Leg Curl is an effective exercise primarily targeting the hamstrings, with secondary emphasis on the glutes. It is performed using a specialized machine that isolates the hamstrings by allowing the user to curl their legs against resistance while seated. The exercise helps strengthen and tone the back of the thighs, improving lower body strength and flexibility. By focusing on the hamstrings, the Seated Leg Curl can also contribute to overall leg development and support functional movements like running and jumping.
How to Perform
Set the appropriate weight on the machine, ensuring it's challenging but manageable for your fitness level.
Adjust the leg pad so that it comfortably rests just above the back of your heels, ensuring your knees are aligned with the machine's pivot point.
Engage your hamstrings by slightly lifting the weight off the stack, ensuring tension is present in the muscles. This position marks the start of the movement.
Inhale deeply, then contract your hamstrings to curl the weight upward, bringing your feet as close to your glutes as possible. Maintain a neutral spine throughout the movement, avoiding any arching in the back.
Gradually lower the weight back to the starting position, controlling the descent to maximize muscle engagement.
Repeat the movement for the desired number of repetitions, focusing on form and smooth execution throughout the set.
Tips
Maintain a slight bend in your knees throughout the movement to ensure continuous tension on the hamstrings, avoiding full extension.
Keep your hips securely pressed against the pad to prevent any shifting during the exercise.
Focus on keeping your lower back flat against the seat, avoiding any arching that could strain your spine.
Ensure your head stays in a neutral position, avoiding excessive forward movement that could disrupt your posture.
Control the speed of the exercise by avoiding the use of momentum. Focus on performing each rep slowly and deliberately, ensuring smooth movement through the full range of motion.
How Not to Perform
Avoid Locking Your Knees: Never fully extend your knees to the point of lockout. This reduces the tension on your hamstrings and puts unnecessary strain on your joints. Always keep a slight bend in your knees to maintain constant muscle engagement.
Don’t Arch Your Back: Avoid arching your lower back while performing the exercise. An arched back can lead to discomfort and increase the risk of injury. Keep your back flat against the seat to maintain proper form and reduce stress on your spine.
Avoid Using Momentum: Refrain from swinging or jerking your legs to move the weight. Momentum takes the focus off your hamstrings and can lead to injury. Perform the movement in a slow, controlled manner to ensure that the muscles are properly activated.
Don’t Let Your Hips Lift Off the Pad: Ensure that your hips remain pressed firmly against the seat pad. Lifting your hips reduces the effectiveness of the exercise and increases the risk of lower back strain.
Don’t Let Your Head Move Excessively: Keep your head in a neutral position. Avoid jutting your head forward, as this can disrupt your posture and put strain on your neck. Focus on keeping your body aligned throughout the movement.
Don’t Rush the Movement: Avoid rushing through the exercise. Perform each repetition with full control and precision. This allows for better activation of the hamstrings and prevents wasted energy.
Don’t Use Too Much Weight: Using too much weight can cause you to compromise your form. Start with a weight that allows you to complete the exercise with proper technique and gradually increase as your strength improves.
Avoid Overextending: When curling the weight, stop just before your knees reach full flexion. Overextending can reduce the effectiveness of the exercise and put undue pressure on your knee joints.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
