Seated Leg Curl
Auto DetectedA machine-based isolation exercise targeting the hamstrings through knee flexion to build posterior thigh strength and hypertrophy; promotes lower body balance and injury prevention.
About Exercise
Equipment
Leg Curl Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Calves, Glutes
Accessory Muscles
Hip Flexors, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius
Glutes
3/10Glute Max
Hip Flexors
2/10Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the seated leg curl machine with back against the pad. Adjust the thigh pad to secure legs and position ankle pad above heels, aligning knees with the pivot point.
- Brace core and grasp handles for stability.
- Exhale and flex knees to curl pad toward glutes.
- Squeeze hamstrings at full contraction.
- Inhale and slowly extend legs to start position.
- Maintain control without letting weights touch down.
Coaching Tips
Form Cues
- Drive heels toward glutes
- Keep hips seated
- Control eccentric phase
- Flex feet for better activation
- Squeeze at bottom
Breathing
Exhale during the curl and inhale during the extension while keeping core braced.
Tempo
3-1-1
Range of Motion
Extend legs fully without knee hyperextension; flex knees to 90-110 degrees for peak hamstring contraction.
Safety
Safety Notes
- Avoid if acute hamstring strain present
- Do not use excessive weight causing form breakdown
- Keep back flat against pad
- Stop if knee pain occurs
- Ensure proper machine adjustment for body size
Spotting
Not required; use machine's weight stack and adjust pin for safe drop.
Common Mistakes
- Using momentum to lift weight
- Lifting hips off seat
- Incomplete range of motion
- Hyperextending knees at top
- Rushing the return
When to Avoid
- Acute hamstring strain
- Knee joint instability
- Lower back injury
Flexibility Needed
- Adequate knee flexion range
- Hip flexion without discomfort
Build Up First
- Basic understanding of machine use
Also known as
Seated Hamstring Curl, Machine Hamstring Curl, Seated Knee Curl
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