How to do seated leg curl

Step by step

1. Line your knees up with the machine's pivot, thigh pad locked snug across the lower thighs.
2. Grip the handles and sit back against the pad.
3. Curl the pad down and back as far as it goes, squeezing the hamstrings at the bottom.
4. Return for 2 seconds until the legs are nearly straight.

The cue that matters

Where this sits in the split

• Legs A — exercise 5, 3 × 10–12
• Legs B — exercise 4, 4 × 10–12