Seated Leg Curl
Muscles worked
Instructions
- 1Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- 2Place 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.
- 3As 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.
- 4Slowly return to the starting position as you breathe in.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Seated Leg Curl
The seated leg curl is an isolation exercise on a machine, in a seated position, thighs held by a pad. By bending the knees to bring the heels under the seat against resistance, you target the hamstrings in a shortened position. The particularity: tension is maximal at the end of the range and the hamstrings are pre-stretched by the seated position, which makes it an excellent complement to the lying leg curl, where the stretch is different. Bring the heels as far as possible while squeezing the back of the thighs, then control the return. Keep the back braced and the thighs well held to avoid compensating with the hips.
check_circleBenefits
- check_circleIsolates the hamstrings with strong tension at the end range
- check_circleStable seated position that limits lower-back cheating
- check_circleAllows heavy loading in a safe, controlled way
- check_circleReduces the risk of lower-back compensation thanks to the seated support
- check_circleEffectively complements lying leg curl work
lightbulbExecution tips
- lightbulbAdjust the thigh pad so you're firmly locked in
- lightbulbCurl your heels as far back under the seat as possible
- lightbulbSqueeze the hamstrings at the bottom of the movement
- lightbulbReturn slowly, controlling the weight
- lightbulbPosition the ankle pad just above the heel for a proper lever arm
warningCommon mistakes
- warningNot securing the pad, letting the thighs lift
- warningUsing back momentum to start the curl
- warningCutting range short with too heavy a load
- warningReleasing the return phase too quickly
- warningLifting the hips off the seat to cheat near the end of the set
tuneVariations and alternatives
- tuneSingle-leg seated leg curl — one leg at a time for more targeted work
- tuneSeated leg curl with a peak-contraction pause — a 2-second hold at the end of the flexion
- tuneSlow-tempo seated leg curl — reinforced control on both phases of the movement
- tuneDescending pyramid seated leg curl — several sets at decreasing load for more volume
person_checkWho it's for and level
The seated leg curl suits all levels, from beginners discovering hamstring isolation to advanced athletes using it alongside the lying leg curl to vary the working angle. It's particularly recommended for lifters wanting to load heavy safely, since the seated position strongly limits the risk of cheating. It also suits overweight individuals or complete beginners very well, for whom the seated position offers a reassuring, stable setting compared to more complex posterior-chain movements.
shieldSafety and precautions
The risk is low: the seated position stabilizes the body well and limits lower-back compensation. Just make sure the thigh pad is properly set to prevent the thighs from lifting, and avoid too heavy a load, which would shorten the range and excessively stress the knee at the end of the movement.
calendar_monthWhere to place it in your program
Place the seated leg curl at the end of a leg session, with 3 to 4 sets of 10 to 15 reps, alternating with or complementing the lying leg curl to vary the hamstring working angle. One to two sessions per week are enough for lasting progress. In a hypertrophy cycle, it can also be placed as the second exercise after a compound posterior-chain movement like the Romanian deadlift.
helpFrequently asked questions
Is the seated leg curl better than the lying one?
Some studies suggest the seated version, which stretches the hamstrings more via hip flexion, favors hypertrophy well. Both remain complementary.
Where should I feel the tension?
You should feel it in the back of your thighs. If you feel it in the calves, point your toes forward more.
Seated or lying leg curl: should I do both?
Ideally yes: the position changes the hamstring stretch and the point of peak tension. Seated, they are pre-stretched; lying, the emphasis differs. Doing both, or alternating, works the muscle from complementary angles for complete development.
Can I load heavier seated than lying?
Often yes, since the seated position offers better support and limits compensation, sometimes allowing heavier loads.
Should I point my toes during the exercise?
No, keep the toes neutral or slightly flexed toward you to properly isolate the hamstrings rather than the calves.
Is this exercise suitable late in a rehab program?
Yes, its low joint stress and adjustable load make it a good choice in an advanced rehab phase, under medical guidance.
Can I alternate seated and lying leg curl in the same session?
Yes, doing them one after the other works the hamstrings from two complementary angles in the same session.
Do I need a specific warm-up before this exercise?
A light, low-load set is generally enough to prepare the hamstrings before the working sets.
Is this exercise suitable for older adults?
Yes, the stable seated position and adjustable load make it a safe choice for maintaining hamstring strength at any age.
Is this exercise useful for dancers and gymnasts?
Yes, hamstring strength in a shortened position is useful for joint stability in these range-of-motion-demanding disciplines.
Should I adjust execution speed based on my goal?
Yes, a slower tempo favors hypertrophy, while a more explosive concentric tempo can suit a functional strength goal, so adapt your approach to what you are actually training for that phase.
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