Seated Leg Curl
A seated machine exercise that curls the lower legs back to work the hamstrings from a supported position. It suits beginners wanting a simple, controlled way to isolate the back of the thigh.
- Primary musclesHamstrings
- Secondary musclesnone listed
- EquipmentMachine
- LevelBeginner · isolation
How to do the seated leg curl
- Adjust the machine to your height and sit down with your back against the pad.
- Place the back of your lower legs on the padded lever, just under your calves.
- Secure the lap pad above your knees and grip the side handles as your starting position.
- Pull the lever down and back by bending your knees, keeping your torso still throughout.
- Hold the contracted position for a second, feeling the hamstrings working.
- Return slowly to the starting position and repeat for the rest of your set.
Original library instructions (5 steps)
- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- 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.
- 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.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Lifting the hips off the seat; stay seated firmly to keep the tension on the hamstrings.
- Rushing the return; lower the weight slowly instead of letting it drop back quickly.
- Using a weight so heavy that the reps become short and jerky; drop the load to keep full range.
- Pointing the toes incorrectly for your comfort; find a foot position that feels natural and stable.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Adjust the seat and pad carefully before you start, since a bad fit limits your range of motion.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the seated leg curl good for beginners?
Yes. Being seated and supported by the machine makes it easy to focus purely on bending the knee without worrying about balance or back position.
What muscles does the seated leg curl work?
It isolates the hamstrings, training them through knee flexion while the machine supports the rest of the body.
