Multi-trainer Seated Leg Curl
Multi-trainer Seated Leg Curl
Updated
A plate-loaded seated leg curl that primarily isolates the hamstrings. From a seated position, the knees are bent against resistance, pulling the lower-leg roller downward and back while the thigh pad keeps the upper legs securely in position.
Muscles Trained
- Primary: Hamstrings
- Secondary: Calves (gastrocnemius)
- Supporting: Glutes and core stabilizers
Setup and Exercise Steps
- Set the machine for seated leg curls. Position the seat and backrest so you can sit upright with your back comfortably supported.
- Position the leg-curl lever. Rotate the padded lever into the seated leg-curl position so the lower roller rests behind your lower legs.
- Adjust the starting position. Use the adjustment pin to set the lever so your legs begin nearly straight while remaining comfortable. Make sure the pin is fully engaged.
- Align your knees with the machine’s pivot. Adjust your seating position so your knee joints are approximately in line with the rotational axis of the leg-curl lever.
- Adjust the lower roller pad. Position the roller against the back of your lower legs, just above the heels/ankles. Avoid placing it directly against the Achilles tendon.
- Adjust the thigh restraint pad. Position the upper roller firmly over your thighs, just above the knees. It should hold your thighs securely against the seat without causing uncomfortable pressure.
- Add weight plates. Load the desired 50 mm Olympic weight plates onto the weight horn. Start with a light weight until you are comfortable with the machine and its range of motion.
- Sit securely in the machine. Keep your back against the backrest, hips firmly on the seat and thighs underneath the restraint pad.
- Grip the handles. Hold the side handles to stabilize your upper body throughout the exercise.
- Curl your legs downward and back. Contract your hamstrings and bend your knees, pulling the lower roller underneath you as far as comfortably possible. Keep your thighs firmly against the seat.
- Pause briefly at the bottom. Squeeze your hamstrings while keeping your hips and upper body stationary.
- Return slowly to the starting position. Allow your knees to straighten under control. Do not let the weight pull your legs forward suddenly or allow the plates to slam down.
- Repeat with controlled movement. Keep your hips, thighs and upper body stable throughout each repetition. If you need to use momentum or lift your thighs from the seat, reduce the weight.