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knee_flexion PatternBeginnerPhase 1: Adaptation (Knee Health)

7. Seated Leg Curl Machine

Targets the hamstrings while seated, ensuring safe hamstring strengthening for knee joint balance.

Primary MusclesHamstrings (Biceps Femoris, Semitendinosus)
Secondary MusclesCalves (Gastrocnemius)
EquipmentSeated Leg Curl Machine

Photorealistic Visual Guidance

7. Seated Leg Curl Machine

B. Before You Start

Equipment Setup:

Select light weight pin (15-25 kg).

Seat Adjustment:

Adjust backrest so knees line up with pivot axis of machine.

Posture Alignment:

Back against pad, thighs held down securely.

Foot Placement:

Lower leg roller sits just above ankle heels.

C. Starting Position

  1. Sit back firmly against the backrest pad.
  2. Position lower leg roller just under your ankles/calves.
  3. Lower the top thigh pad down onto your lower thighs to prevent hips from moving.
  4. Grip side handles for balance.

D. Movement Steps

  1. Exhale as you curl your heels backward under the seat toward your glutes.
  2. Squeeze hamstrings at full flexed position for 1 second.
  3. Inhale as you slowly control legs back out to starting position.

E-H. Breathing, Tempo & Prescriptions

Breathing

Exhale while curling legs back. Inhale as legs return forward.

Tempo

2 seconds curl, 1 second hold, 3 seconds return.

Range of Motion

Curl from full extension to 90 degrees under seat.

Prescription

2 sets • 10-15 reps

RPE 5-6

I. What You Should Feel

Working Muscles

Smooth tension in the back of your thighs (hamstrings).

Normal Effort

Controlled muscular effort behind knees and thighs.

Should NOT Feel

No knee cap pain or lower back arching.

J. Common Mistakes

Hips Lifting Off Seat

Arching lower back and lifting hips to force heavy weight.

💡 Coaching Cue: Keep thigh pad locked down and hips flat on seat.

K-L. Safety Notes & Stop Conditions

Safety Notes
  • Ensure top thigh pad is locked securely.
Stop Immediately If
  • Sharp pain behind knee or hamstring cramping

M-P. Variations, Alternatives & Progression

Easier Variation

Standing Cable Leg Curl with ankle strap

Machine Alternative

Lying Leg Curl Machine

Home Alternative

Glute Bridge with heel drag on floor

Progression Rule

Increase pin resistance only when form is smooth.