Seated leg curl

How to do it

1. Set the back pad so the knees line up with the pivot, and the lower pad just above the heels.
2. Lock the thigh pad down snugly.
3. Lean the torso slightly forward for a deeper stretch.
4. Curl the heels down and back as far as they go, then return slowly.

Common mistakes

• Lifting the hips off the seat.
• Rushing the return.
• A loose thigh pad.

Breathing and tempo

Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.

Make it harder or easier

Harder: More load or a pause at the bottom.

Easier: Lighter load.

Sets and reps

Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.

Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.

Safety

• Control the stretch at the top of each rep.

Swaps

Full gym: Romanian deadlift, Dumbbell Romanian deadlift, Single-leg Romanian deadlift, Good morning, Lying leg curl