Seated machine leg curl

Hamstrings

• Target muscles: hamstrings, calves
• Equipment: gym machine
• Level: intermediate

How to do it

1. Sit in the machine, back pressed against the pad, legs extended forward.
2. Rest your shins on top of the lower roller and lower the upper pad onto your thighs above your knees.
3. Grip the handles at the sides of the seat, keeping your torso pressed against the pad.
4. Bend your knees, curling your shins down and back under the seat, without lifting your thighs off the pad.
5. Hold briefly at the contracted position, then return your legs forward under control.
6. Repeat for the desired number of reps.

Swap it for

• lever lying leg curl
• Kneeling Nordic hamstring curl (bench-assisted)
• standing single leg curl

Harder

• Lying Leg Curl Machine (Two-Up, One-Down)
• Kneeling machine leg curl
• Kneeling Reverse Leg Curl (Shins Under Pad)