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LegsBack-friendly

Seated / Lying Leg Curl

Hamstring strength with zero spinal loading.

💪 Hamstrings🏋️ machine
Seated / Lying Leg Curl — start positionSeated / Lying Leg Curl — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

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Setup

Adjust the pad to sit just above your heels.

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  1. Setup: Adjust the pad to sit just above your heels.
  2. Setup: Seated version: lock the thigh pad down firmly.
  3. Curl your heels towards your glutes.
  4. Squeeze for a second.
  5. Return slowly.
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Watch a video demo
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Tempo coach

Pull 1sSqueeze 1sLower 3s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •Seated leg curl is usually easier on the back than the lying version.

✗ Common mistakes

  • ✗Hips lifting (lying version)
  • ✗Swinging the weight

Swap options

Dumbbell Hip ThrustBack-safe

Heavy glute work without bending forward — the go-to hinge replacement when your back hurts.

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