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LegsPin machineIsolation — knee flexion

Seated Leg Curl

Reviewed by Bryan Cortez, MS

Flex the hips, stretch the hamstring — that's why seated curls grow them faster.

Rep Sweet Spot
8-15
Sets
2-4
sets
RIR
0-2

How to do it

Setup

  • Seat-back upright, thigh pad locked, knee at the pivot, pad on the lower calf.

Execution

  • Curl down and under, squeeze, control the stretch back up; keep the hips pinned to the seat.

Common Errors

  • Hips sliding forward out of position
  • Not controlling the stretch back up
  • Half reps
  • Toes relaxed instead of set

No-Fly Zone

under 5 reps

Programming

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The Evidence

Isolates knee flexion under a big hamstring stretch. Does NOT train hip extension — pair with an RDL.

SFR — 2.3

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.