The seated leg curl puts the hips in a flexed position, which stretches the hamstrings more than lying versions and can produce strong growth. It is a stable, easy exercise suited to all levels.
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3
Sets
15
Reps
Machine
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Hamstrings
📋 How To Perform Seated Leg Curl
1
Sit in the machine, pad resting against the back of your lower legs.
2
Grip the side handles, back flat against the seat.
3
Curl your legs down and back, squeezing your hamstrings.
4
Return slowly to the start under control.
5
Keep your hips and back pressed against the seat throughout.
💡 Benefits of Seated Leg Curl
Trains the hamstrings from a stretched position at the hip, which may be more effective for muscle growth than lying versions. It is also comfortable and easy to set up.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps with 60 to 90 seconds of rest. Adjust the seat so the knee lines up with the machine pivot, curl the pad down and back under control, pause briefly at the bottom, and let it rise slowly. Increase the weight only when the last reps are still smooth.
⚠️ Common Mistakes to Avoid
Letting the pad ride up or down the legs
Using body swing to move the weight
Cutting the range of motion short
✅ Pro Tips
Adjust the pad above the heels and the back pad so the knees line up with the pivot
Squeeze at the bottom and return slowly
🛡️ Safety Notes
Safe. Avoid slamming the weight stack, and stop if you feel cramping behind the knee.
