Strength Training · Bodybuilding
Seated Leg Curl
The seated leg curl trains your hamstrings by bending your knees against resistance while your thighs stay supported on a machine.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Sit with your back against the backrest.
- Adjust the seat so your knees line up with the machine's pivot.
- Position the lower roller against your lower calves, just above your heels.
- Secure the thigh pad snugly across your thighs, just above your knees.
- Grip the handles beside the seat.
- Curl your heels down and back as far as you comfortably can.
- Pause briefly at the bottom of the curl.
- Return your legs to the starting position.
Form cues
- Keep your hips heavy on the seat
- Keep your ankles relaxed
- Exhale as you curl
Common mistakes
- Jerking the weightUse a lighter load so you can start each curl smoothly.
- Letting the weight snap backTake about two seconds to straighten your legs without letting the stack slam.
- Forcing your knees straightSet the starting angle so your knees remain slightly bent rather than pushed backward.
Safety
Excessive resistance or poor machine fit can strain your hamstrings or irritate your knees. Fatigue can make it harder to control the return.
- Check that all adjustment pins are fully engaged before starting.
- Try a light warm-up set before choosing your working weight.
- End the set when you can no longer control the movement.
- Stop if you feel sharp pain or pinching around the knee.
If you have a recent hamstring injury or ongoing knee pain, get advice from a physiotherapist before adding resistance.
Muscles worked
Primary muscles
Equipment
- Seated Leg Curl Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set feeling you could complete about two more controlled reps.