Hips slide forward on the seat
Pelvis shifts to assist the curl, reducing hamstring stretch at the hip.
Overactive muscles
Hip flexor complexGlutes
Corrective work
Foam RollHip flexors↗StretchSupine hip flexor stretch↗Hinge · Lower Body
Seated Leg Curl Machine
Coaching cues
- Adjust seat back so hips are at 90°; thigh pad should sit just above the knee
- Dorsiflex ankles (toes up) before curling for greater hamstring activation
- Curl heels down and back until full knee flexion; hold 1 second
- Return slowly; do not let the stack slam between reps
Common faults 3
Plantar flexion during curl
Pointing toes brings gastroc into the movement, bypassing hamstring-only work.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall soleus stretch (bent knee)↗Partial range
Athlete only curls halfway, never achieving full hamstring shortening.
Overactive muscles
QuadricepsRectus femoris
Corrective work
Foam RollQuads / rectus femoris↗StretchProne quad stretch↗