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Exercises › Hamstrings › Seated Leg Curl

Seated Leg Curl

Seated Leg Curl is a beginner isolation machine exercise that mainly works your hamstrings.

💪 Hamstrings🏋️ Machine📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Seated Leg Curl: starting position
Starting position
Seated Leg Curl: end position
End position

How to do the seated leg curl

  1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
  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. 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. Slowly return to the starting position as you breathe in.
  5. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: Hamstrings

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Seated Leg Curl alternatives

Exercises that train the same main muscle, including options with other equipment.

Lying Leg CurlMachine · BeginnerProne Manual HamstringBodyweight · BeginnerBall Leg CurlOther · BeginnerRomanian DeadliftBarbell · IntermediateDumbbell CleanDumbbell · IntermediateKettlebell SwingKettlebell · Intermediate

FAQ

What muscles does the seated leg curl work?

It mainly works your hamstrings.

How many sets and reps of seated leg curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the seated leg curl good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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