Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Hamstrings

Seated Leg Curl

MachineIsolationEasy to learn
Front
Back
Primary Secondary

Works

Hamstrings

Also calves

You need

Seated leg curl

How to do itPictures · 3 steps
Thigh padHeel pad
1Start
Thigh padHeel pad
2Squeeze
Main musclesAlso working
  1. 1Knees lined up with the pivot
  2. 2Lean your torso forward for more stretch
  3. 3Curl all the way, then let it straighten slowly

Most common mistake

Leaning back, which shortens the hamstrings and the benefit.

Watch a demo

Good for

  • Ranked #1 for hamstrings
  • Keeps the work on the target muscle
  • Loads the muscle while it’s stretched
  • Easy to keep adding weight

Compare with

vs Lying Leg Curlvs Standing Leg Curlvs Glute-Ham Raise
C
For soccer
#22 of 25
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Research
45
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 45
TransferFair
Injury protectionGood
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SCopenhagen PlankBodyweight
  • SNordic CurlBodyweight
  • SBulgarian Split SquatDumbbell
  • AHip Adduction MachineMachine

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