Movement overview

The Seated Single Leg Curl is an isolation exercise targeting the hamstring muscles. It involves flexing the knee joint to bring the heel towards the glutes while seated on a leg curl machine. This exercise helps in developing strength and muscle definition in the hamstrings, improving knee stability and overall leg performance.

Step-by-step cues

1. Adjust the seat and backrest of the leg curl machine so that your knees align with the pivot point of the machine.
2. Sit on the machine with your back firmly against the backrest and place one leg under the padded lever, ensuring your ankle is just above the lever.
3. Secure your position by holding onto the side handles.
4. Begin by flexing your knee to bring your heel towards your glutes, keeping your movement controlled.
5. Pause briefly at the bottom of the movement, ensuring full contraction of the hamstring.
6. Slowly extend your leg back to the starting position without locking your knee.
7. Repeat for the desired number of repetitions before switching to the other leg.

Technical tips

• Ensure your knee aligns with the machine's pivot point to prevent strain.
• Maintain a slow and controlled motion throughout to maximize muscle engagement.
• Avoid locking your knee at the end of each repetition to maintain tension on the hamstrings.
• Focus on squeezing your hamstring at the bottom of each curl for optimal contraction.
• Keep your core engaged and back pressed against the seat to stabilize your body.
• Start with a lighter weight to perfect your form before progressing to heavier loads.