How to Use the Seated Hamstring Curl Machine

Using the seated hamstring curl machine can be very beneficial for anyone who wants to strengthen their hamstrings and tone their legs at the same time. However, it must be used correctly to receive optimal results. The following steps tell you how to use the seated hamstring curl machine properly.

Difficulty: Moderate

Instructions

1. Adjust the machine so that it is completely comfortable to you. Your back should be straight up, not leaning backward at all, and your legs should hang comfortably. Set a weight that is not too heavy so you can complete all the repetitions, but heavy enough that you will get a good workout.

2. Slide your legs under the lift apparatus on the machine. Keep your hips firmly on the seat and your back against the back padding. Breathe normally, and lift your legs slowly. When they have reached their full range of motion, lower them into the start position. Do not ever lock your knees. This can cause knee injury.

3. Repeat this same exercise 10 to 15 times, plus two more sets. This is considered a complete hamstring curl workout. You can also halve the weight you are using and exercise only one leg at a time. Throughout the exercise, do not let the plates touch. If this occurs, you are letting gravity complete your exercise, not your leg muscles.

4. Use this leg exercise as part of your regular workout routine. You will quickly see very toned and much stronger legs and hamstrings.

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