Seated Leg Curl
How to do the Seated Leg Curl
- 1
Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- 2
Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
- 3
As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
- 4
Slowly return to the starting position as you breathe in.
- 5
Repeat for the recommended amount of repetitions.
How to program the Seated Leg Curl
Sets and reps
As an isolation movement, the Seated Leg Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Leg Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Seated Leg Curl work?
The Seated Leg Curl primarily targets the Hamstrings.
What equipment do I need for the Seated Leg Curl?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Seated Leg Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
