Seated Leg Curl (Machine)
Also called Seated Leg Curl, Seated Leg Curl (Gym Machine)
How to do it
Adjust the seat so your knees align with the machine pivot and secure the pad just above your heels. Curl both heels down and back until your knees are fully bent, pause while squeezing your hamstrings, then extend your legs slowly to the start without letting the weight stack drop.
Setup
Adjust the seat so both knees align with the machine pivot, secure the thigh pad, and place the lower roller just above the heels. Sit with the back and hips against the pads, hold the handles, and begin with both legs nearly straight.
Where you should feel it
Along both hamstrings as the heels curl beneath the seat, with some calf assistance while the glutes and core keep the pelvis fixed. Avoid lifting the hips or arching away from the backrest.
When to use it
Use for stable bilateral hamstring hypertrophy at a lengthened hip position with simple load progression. Controlled sets of 8-20 reps work well without resting the stack.