Lever Seated Leg Curl

Description

The lever seated leg curl is a single-joint isolation exercise performed on a seated leg curl machine. Sitting with the calves above a padded roller, you bend your knees to curl the weight downward by contracting the hamstrings. The seated position places the hamstrings under stretch at the top of each rep, which research suggests drives more growth than the lying or standing leg curl variations.

Muscle Group

Hamstrings, Thighs

Equipment Required

Leverage Machine

Lever Seated Leg Curl Instructions

Sit on the seated leg curl machine and adjust the seat back so your knees align with the machine’s pivot point.
Adjust the ankle pad so it sits across the back of your lower legs, just above your heels.
Adjust the thigh pad to lock your legs in firmly. The pad should feel snug but not painful.
Grip the handles and sit upright with your back pressed against the pad. Brace your core.
Curl both legs down by bending at the knees. Keep your hips planted on the seat throughout.
Continue until your knees are fully bent or you reach a strong contraction in your hamstrings.
Squeeze your hamstrings hard for one second at the bottom.
Slowly extend your legs back up under control over two to three seconds. Feel the deep stretch in your hamstrings at the top.

Lever Seated Leg Curl Form & Visual

Lever Seated Leg Curl Benefits

Direct hamstring isolation with constant tension
The stretched (top) position drives more hamstring growth than the lying version
Allows safe, comfortable training to muscular failure
Easy to load progressively in small increments
Excellent finisher for posterior-chain workouts
Works the biceps femoris and semitendinosus directly