Seated Hamstring
Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Hamstrings, with support from Calves. It requires stretch and is best suited to expert lifters.
Expert level · Equipment: Stretch · Static
Primary muscles: Hamstrings Secondary muscles: Calves
How to perform Seated Hamstring
- Step 1. In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
- Step 2. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
- Step 3. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
Frequently asked questions
How should I position my body for the seated hamstring curl?
Align your knee joint with the machine's pivot point and press your thighs firmly against the lap pad. Keep your back flat against the seat to maintain stability and isolate the hamstrings.
What specific muscles does the seated hamstring curl target?
This exercise primarily targets the three muscles of the posterior thigh: the biceps femoris, semitendinosus, and semimembranosus. It emphasizes the hamstrings in a seated, hip-flexed position.
What is a common mistake to avoid during this movement?
Avoid letting your hips lift off the seat or using momentum to swing the weight. Maintain a controlled tempo during both the contraction and the eccentric phase to ensure constant tension.
What is a suitable alternative for beginners or those without a machine?
A lying leg curl or a stability ball hamstring curl serves as an effective alternative. Beginners can also use a light resistance band looped around a sturdy post while seated in a standard chair.
How should I program seated hamstring curls for hypertrophy?
Perform 3 to 4 sets of 10 to 15 repetitions, focusing on a strong squeeze at the bottom of the movement. This exercise is best utilized as a secondary movement after heavy compound lifts.
Sample sets & reps for Seated Hamstring
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Alternating Hang Clean — kettlebell
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
See all Hamstrings exercises →
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