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Seated Hamstring curl

A machine-based isolation exercise that targets the hamstring muscles through seated knee flexion, building strength and muscle development in the posterior thigh.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Sit in the hamstring curl machine with your back against the pad and legs extended. Curl your legs back by bending your knees, bringing your heels toward your glutes, then slowly return to the starting position.

Starting Position

Sit in hamstring curl machine with back against pad, legs extended, ready to perform knee flexion.

Finishing Position

Legs curled back with heels near glutes, maintaining proper form and control throughout the movement.

Form Cues

Keep back against pad, curl with control, feel the contraction, maintain proper form

Common Mistakes

Lifting hips, using momentum, incomplete range of motion, poor back position

Progression Tips

Increase weight, add tempo changes, try single-leg variations, or perform more reps.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or use resistance bands.

Safety Notes

Maintain proper form to avoid lower back strain. Stop if you experience pain in knees, lower back, or hamstrings. Keep your back pressed against the pad throughout the movement.