Seated Leg Curl

The Seated Leg Curl isolates the Hamstrings through a controlled range of motion. This beginner-level machine exercise builds focused strength where compound movements often fall short.

strengthbeginnermachinepullisolation
Seated Leg Curl - starting position

Starting position

Seated Leg Curl - ending position

Ending position

Muscles Worked

Primary Hamstrings

The hamstrings handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Seated Leg Curl

  1. 1

    Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.

  2. 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. 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. 4

    Slowly return to the starting position as you breathe in.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Seated Leg Curl work?

The Seated Leg Curl primarily targets the Hamstrings. It's an effective isolation exercise for building hamstrings strength.

Is the Seated Leg Curl good for beginners?

Yes, the Seated Leg Curl is suitable for beginners. Start with light weight to master the 5-step form before adding load.

What equipment do I need for the Seated Leg Curl?

You need machine to perform the Seated Leg Curl. Most commercial gyms will have this available.

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