This seated exercise is a popular way to work the semitendinosus, semimembranosus, and biceps femoris muscles of the hamstrings. Like the lying leg curl, this exercise is good for running and kicking sports, such as track and field sports. The seated leg curl is suitable for beginners and advanced; but because it requires equipment, the exercise is rarely done at home. Many athletes prefer this exercise to the lying leg curl because they find the sitting position more comfortable.
How
Sit on a seated leg curl machine: the backs of the knees against the edge of the seat and the top roller on the end of your thighs (just in front of the knee). Adjust the roller at the bottom at the level of the back of the ankles. Grasp the handles and push the legs down against the roller as far towards the buttocks as the device will allow. Slowly return to the starting position and repeat. Keep torso straight and feet pointing forward.
Do it well
Move the legs towards the buttocks as far as possible. Slowly return to the starting position, keeping the torso straight.
Warning
Do not return the weight to the starting position too quickly, and keep the torso still during the movement.
Variations
Light
Before starting, set the weight to the lowest possible setting and then follow the standard exercise.
Heavy
Follow the standard exercise, pushing both legs toward the buttocks. But when moving up, resist the upward force of the weight with only one leg. For example, in the extended phase there is more tension on the hamstrings, because this movement (eccentric phase) can withstand a greater force than the shortening phase (concentric phase) when the legs move towards the buttocks. Alternate legs until desired number of reps is reached.
Active muscles
- Semitendinosus
- Semimembranosus
- Biceps femoris