Setup
Adjust the machine to ensure a comfortable and safe workout tailored to your body dimensions and fitness level.
Starting Position
Position yourself correctly for optimal results during the Seated Leg Curl exercise:
- Sit on the Seated Leg Curl machine, ensuring your back is firmly against the backrest.
- Place your feet on the footpad, maintaining a comfortable position.
- Adjust the machine to align the leg pad just above your heels, allowing your knees to align with the machine's pivot point.
- Utilize the handles provided for stability and support throughout the exercise.
Execution
Execute the Seated Leg Curl exercise with proper form and technique:
- Maintain a neutral spine and engage your core muscles.
- Exhale as you contract your hamstrings, curling your legs toward your glutes.
- Keep your upper body stable and avoid lifting your hips off the seat.
- Pause momentarily at the top of the movement, focusing on the contraction of your hamstrings.
- Inhale and slowly extend your legs, returning to the starting position in a controlled manner.
- Repeat the exercise for the recommended number of repetitions, benefiting from the expertise of our trainers who will guide and support you throughout the workout.
Muscles Involved: Experience comprehensive muscle activation with the Seated Leg Curl exercise, targeting:
- Hamstrings
- Quadriceps (Quads)
- Glutes
- Upper Back
Tips on doing this exercise
- Maintain continuous contact between the footpad and your legs throughout the exercise, ensuring constant tension on your hamstrings.
- Focus on controlling the movement, avoiding momentum to lift the weight.
- Slow and controlled repetitions yield superior results.
- If you are lifting heavier weights, We may recommend the use of lifting straps to ensure a secure grip, allowing you to concentrate on targeting the desired muscle groups.
Common Mistakes
You can avoid common mistakes and optimize your Seated Leg Curl technique:
- Prevent your heels from lifting off the footpad during the exercise.
- Keep your feet securely in place to maintain proper alignment and maximize muscle engagement.
- Avoid rounding your back or allowing the leg pad to roll toward your toes.
- Our trainers closely monitor your form, protecting your spine and ensuring optimal muscle activation.
Recommended Ranges
To achieve your desired fitness goals, we recommend the following ranges for the Seated Leg Curl exercise:
- For hypertrophy (muscle growth): Aim for 10-15 reps, performing 3-4 sets.
- For strength development: Aim for 6-8 reps, performing 3-4 sets.
