Hamstrings in a seat

Seated Leg Curl

Sit. Pad on the lower legs. Curl the heels toward the floor. Pause. Return. Your hips stay in the seat. This is not a hip thrust.

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Hunter: PPL already has a lying curl page. This is the seated cousin a lot of gyms actually have. If I have to yank the handles off the seat, I drop a pin.

Cues

Seat so the knee lines up with the machine's pivot. Back against the pad.
Thigh pad snug. Ankle pad on the lower calf, not the Achilles if it pinches.
Curl until the knees bend honestly. Pause. Do not bounce.
Return under control. Do not slam the stack.
Hands on the handles. Do not lift your hips to finish.

Setup

Pin you can own for 10-12. Three sets after a hinge. Rest about a minute. Lying leg curl is the other common machine. Log seated vs lying so next week matches.

After the hinge

RDLs trained the pattern. This fills the hamstring if you still have time. Three sets. You do not need lying plus seated plus a Nordic because the floor had three.

Vs the lying curl

Same muscle, different seat. Log the one you sat on. They are not interchangeable in the history. Pick a main for a month.

With an extension

Curl then extension is a fine pair. Rest after the pair. Write both pins. Skipping the log because it was a superset is how the week disappears.

Common misses

Hips popping off the seat. Tiny range. Momentum. Also: a pin so heavy you need a spotter for a curl.

FAQ

Toes pointed or flexed?

Neutral is the default. Do not chase a trick. Pick one.

One leg?

Later, if one side is clearly weaker. Log single-leg as its own movement.

Log seated leg curls in the free Vitality Engine. Pin number, every working set.

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