How to Plate Loaded Seated Leg Curl

The Plate Loaded Seated Leg Curl is a variation of the seated leg curl that uses weight plates for resistance. It’s an excellent way to isolate the hamstrings and build lower body strength.

Muscles Worked

• Hamstrings (back of the thighs)
• Calves (gastrocnemius and soleus)
• Gluteus Maximus (buttocks)

Step-by-Step Guide: How to Perform Plate Loaded Seated Leg Curl

1. Set Up: Adjust the seat and pad of the machine to fit your body. Sit down and place your legs under the pad, securing the top pad above your knees.
2. Curl the Weight: Flex your knees to curl the weight toward your glutes, focusing on squeezing your hamstrings at the bottom of the movement.
3. Hold: Pause briefly at the end of the curl to maximise tension on the hamstrings.
4. Lower the Weight: Slowly extend your legs back to the starting position, controlling the movement.
5. Repeat: Perform the desired number of repetitions, maintaining a smooth and controlled motion.