If you feel your calves straining to dominate the motion, you are likely using too much weight. Lifting Too Much WeightĪnother mistake made during the seated hamstring curl is simply attempting to lift too much weight. To correct this mistake, be sure to slowly return to the starting position to maximize your gains and reduce your risk of injury. While the seated hamstring curl does emphasize the concentric portion of the exercise, the eccentric portion cannot be neglected. Second, you drastically reduce your time under tension. First, you eliminate the contraction of the hamstrings at the bottom of each rep. This mistake steals your gains for two reasons. Many lifters curl the weight down and then let it spring back up very quickly. The most common seated leg curl mistake is rushing through the motion. If you are more comfortable with the exercise, load on some more weight and complete 10-15 reps for 3-4 sets. If you are new to the seated hamstring curl, choose a light weight to begin and complete 3-4 sets of 12-18 reps. Action:Ī) Contract your hamstrings to curl the pad all the way down.ī) Pause for a moment, squeeze your hamstrings hard at the bottom, then return to the starting position. The foot pad should rest just above your ankles. Setup:Ī) Assume a sitting position in the machine with your legs fully extended.
#Hamstring curl machine how to
How To Do The Seated Hamstring Curl Equipment:įor this exercise, you will need a leg curl machine. With that being said, let’s delve into the mechanics of this exercise. Isolation exercises can be crucial to bodybuilders, athletes, or anyone who wants to work a specific muscle group.įor example, if your quads are significantly larger than your hamstrings, you can use the seated hamstring curl to correct this muscle imbalance. The majority of lower body exercises recruit the hamstrings, but few isolate the hamstrings as well as the seated leg curl. The seated hamstring curl can be an important exercise to prevent hamstring injuries and help you achieve your fitness goals. When performed correctly, the seated hamstring curl can improve the stability of your hamstrings, as well as improve your lower body mind-muscle connection. A strained or torn hamstring can take weeks to recover, which will hold back your overall fitness progress. With greater muscle mass, not only will your lower half look more defined, but you will be able to improve your performance in other lifts such as the barbell squat and the deadlift.
Unlike many eccentric hamstring exercises, the seated leg curl emphasizes the concentric portion of the exercise in which your hamstring muscle shortens.Īs a result, the seated hamstring curl can help you build size more easily, as this exercise increases hamstring hypertrophy. In addition, your glutes and hip flexors activate to support your hamstrings as well.
While the seated hamstring curl is an isolation exercise, this exercise does secondarily engage your calves.Īt the beginning of the exercise motion, the calves contract to initiate the curl.
#Hamstring curl machine free
Generate Unlimited Workouts FREE DOWNLOADĭuring this exercise, you should feel a strong contraction of these muscles.
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