Exercise Library
Lever Seated Leg Curl
Sit on the leg curl machine with your back firmly against the backrest and your legs extended forward under the padded lever. Grip the side handles for stability and keep your thighs secured under the support pad. Bend your knees to curl the lever downward toward your body, squeezing your hamstrings at the bottom, then slowly return to the starting position with controlled movement.
Primary muscle
Hamstrings (biceps femoris
Secondary muscles
semitendinosus, semimembranosus), calves (gastrocnemius)
Equipment
Leverage Machine
Category
Hamstrings
How to Do the Lever Seated Leg Curl
- Adjust the backrest so your knees align with the machine's pivot point when seated.
- Sit down, place your lower legs on top of the ankle pad, and lower the thigh pad snugly onto your lower thighs.
- Select your weight, grip the handles, and sit tall against the backrest.
- Exhale and curl your heels down and back as far as the machine allows, bending the knees fully.
- Hold the contracted position briefly with the hamstrings fully shortened.
- Inhale and let your legs return slowly until the knees are almost straight, resisting the stack the whole way.
- Keep your hips glued to the seat and repeat for the full set.
Common Mistakes
- Hips sliding forward: scooting out of the seat during the curl shortens the hamstrings at the hip and weakens the stretch; cinch the thigh pad down and stay planted.
- Fast, bouncy reps: yanking the pad down and letting it spring back trains momentum, not muscle; use a controlled tempo in both directions.
- Incomplete extension: never letting the knees straighten near the top skips the stretched range where seated curls have their advantage.
- Wrong pivot alignment: knees set forward of the machine axis create uneven resistance and knee strain; adjust the backrest before loading up.
Track This Exercise in the App
Log your lever seated leg curl sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.