Lever Seated Leg Curl

The seated leg curl bends the knee against a padded lever while you sit upright. It isolates the hamstrings, and because the hips are bent, the hamstrings work from a longer, stretched position than in a lying curl, which has been shown to build more hamstring muscle.

Targets: Hamstrings
Also works: Gastrocnemius, Sartorius
Equipment: Leverage machine
Level: Beginner
Start with: 3 × 10-12, 60s rest

How to do it

Sit with the back of your knees at the edge of the seat and your knees aligned with the machine's pivot.
Lower the thigh pad so it holds your legs firmly, and set the shin pad just above your heels.
Curl your heels down and back as far as they go.
Let the pad rise slowly until your legs are almost straight.

Form cues

Lean the torso slightly forward to stretch the hamstrings more.
Point the toes up towards the shins.
Control the return; do not let the stack pull your legs up.

Common mistakes

A loose thigh pad, which lets the hips lift and cheat the rep.
Stopping before full knee flexion, which cuts the hardest part of the curl. Curl until the heels are under the seat.
Rushing the return, the part of the rep that grows the hamstrings in the stretch.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your hamstrings is what needs the work, not because it was next on a list.

More hamstrings movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.