Seated Leg Curl

The seated leg curl machine isolates the hamstrings through knee flexion. The seated position places the hamstrings in a lengthened position relative to the hip, providing a different stimulus from the lying version.

Beginner 💪 Hamstrings Isolation Isolation
3
Sets
10–15
Reps
60–90 sec
Rest
Isolation
Type
🏋️ Machine
Seated Leg Curl — start and finish positionsSTARTFINISH
Machine
Hamstrings Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Hamstrings training guide →

Primary
Hamstrings
Secondary
Calves
Highlighted muscles

How To Perform

  1. 1 Adjust the seat and the back pad so the pivot aligns with your knee.
  2. 2 Sit with legs extended, ankle pad above the heels.
  3. 3 Curl the weight by bending the knees, drawing the heels toward the seat.
  4. 4 Return to full extension under control.

Form Cues

  • ✓ Achieve full range — try to touch heels to the seat.
  • ✓ The seated position means the hamstrings are pre-stretched from the hip — this is different from the lying version.

Common Mistakes

  • ✗ Misaligning the machine pivot with the knee joint.
  • ✗ Not reaching full knee flexion.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Seated Leg Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Seated Leg Curl? These alternatives target the same muscles:

Lying Leg Curl
Hamstrings · Beginner
→
Nordic Curl
Hamstrings · Advanced
→
Romanian Deadlift
Hamstrings · Intermediate
→
Good Morning
Hamstrings · Advanced
→

Swap Seated Leg Curl for something else

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Where This Exercise Fits

FAQ

How many sets of Seated Leg Curl should I do?▾
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Seated Leg Curl target?▾
Seated Leg Curl primarily targets the Hamstrings. Secondary muscles include Calves.
Is Seated Leg Curl good for beginners?▾
Seated Leg Curl is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Seated Leg Curl, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.