Selectorized seated leg curl

Setup

- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.

- For Selectorized seated leg curl, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Secure the ankles or feet and keep the hips aligned with the support. Start with a comfortable knee position.

- Adjust the seat, pad or start stop so the machine axis and working joint line up before loading.

Execution

- Curl the heels toward the body without lifting or folding at the hips, then return slowly.

Range, tempo and breathing

- Perform 3 × 12–15 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not jerk the first part, arch the back or lose ankle support. Reduce resistance and shorten the range.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.