03/26/2025
The seated leg curl is often considered superior to the lying leg curl for several reasons, especially when it comes to hamstring activation, joint mechanics, and overall muscle engagement. Here’s why:
1. Greater Hamstring Activation
The seated leg curl places the hamstrings in a stretched position at the hip due to the seated posture. Since the hamstrings cross both the knee and hip joint, this stretch allows for greater muscle fiber recruitment compared to the lying leg curl.
More stretch at the beginning of the movement leads to a stronger contraction, which can improve muscle growth and strength over time.
2. Better Joint Mechanics and Stability
The seated position provides better back support, reducing stress on the lower back compared to the lying version, where excessive arching can sometimes occur.
The hip flexion in the seated position limits compensation from the glutes and lower back, ensuring the hamstrings do most of the work.
3. More Functional for Athletic Performance
Since the hamstrings are often used in a stretched position in sports (e.g., sprinting, jumping), the seated leg curl better mimics real-life movement patterns.
Training muscles through a full range of motion, including a fully stretched starting position, improves mobility, flexibility, and injury prevention.
4. Reduced Risk of Cheating and Momentum
The seated position locks your hips and torso in place, preventing excessive hip movement or swinging, which often happens in lying leg curls.
This forces a more controlled contraction, improving muscle engagement and reducing strain on other areas.
5. More Comfortable and Accessible
Some lifters find lying leg curls uncomfortable due to pressure on the lower back and hips.
The seated leg curl is easier to set up and adjust, making it more accessible for beginners and those with mobility restrictions.
When Would the Lying Leg Curl Be Better?
While the seated leg curl has advantages, the lying leg curl may still be useful for:
Targeting the short head of the hamstrings, which doesn’t cross the hip joint and is emphasized more in a prone position.
Variety—using both variations can ensure complete hamstring development.
Glute-hamstring coordination—lying leg curls might activate the glutes more in some cases.
Conclusion
For overall hamstring development, better stretch, and reduced injury risk, the seated leg curl is often superior. However, incorporating both seated and lying variations in your training can provide well-rounded development.
