Leg Curl (Seated)
Legs
Weight & Reps
Machine
Seated leg curls target the hamstrings from a seated position. The seated variation places the hamstrings in a slightly stretched position, which can enhance muscle activation.
How to Do Leg Curl (Seated)
- Adjust the machine so the pad rests on the back of your lower legs, just above the ankles
- Sit upright with your back against the pad and grip the handles
- Curl your heels under the seat by flexing your knees against the resistance
- Control the return — extend your legs slowly without letting the weight stack slam
Form Cues
- Adjust the machine so the pad rests on the back of your lower legs, just above the ankles
- Sit upright with your back against the pad and grip the handles
- Curl your heels under the seat by flexing your knees against the resistance
- Control the return — extend your legs slowly without letting the weight stack slam
Common Mistakes to Avoid
- Rounding your back forward as you curl, which reduces hamstring isolation
- Not adjusting the thigh pad properly, which lets your legs slide forward during the rep
- Using a jerky, explosive motion instead of a smooth, controlled curl
Muscles Worked
Primary
Hamstrings (Biceps Femoris)
Hamstrings (Semitendinosus)
Hamstrings (Semimembranosus)
Secondary
Gastrocnemius
Popliteus
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the seated leg curl work?
Seated leg curls target all three hamstring muscles: biceps femoris, semitendinosus, and semimembranosus. The seated position places the hamstrings in a stretched position, which may enhance muscle activation.
How much should a beginner seated leg curl?
Beginners typically start at 20-50 lbs (9-23 kg) — similar to lying leg curls. Focus on controlling the movement and squeezing the hamstrings at peak contraction.
Seated leg curl vs lying leg curl — which is better?
Seated leg curls may produce slightly more hamstring growth because the hip-flexed position pre-stretches the hamstrings. Lying curls are more comfortable for some people. Both are effective — the best one is the one you can feel your hamstrings working most.
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