Own Every Range
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VIDEO DEMO

Seated Hamstring Curl

YouTube · MGH OrthopaedicsSeated Hamstring Curl MachineWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Seated Hamstring Curl

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Adjust the machine so the knee lines up with its pivot and the lower pad sits just above the ankles.

  2. 02
    Move

    Keep hips and thighs against the seat while you curl the heels down and back without kicking.

  3. 03
    Finish

    Squeeze the hamstrings for one count, then let the knees open slowly without dropping the weight stack.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

HAMSTRINGS / 06

Short rangeShort range

Seated Hamstring Curl

Sets: 3–4 · Reps: 8–15

Finish knee flexion hard while the hips remain flexed.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The hamstrings pull the knee from open toward bent and finish in a shortened position. The seated hip angle also keeps meaningful tension at the start.