Seated Leg Curl

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Hamstrings. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Isolation · Pull

Primary muscles: Hamstrings

How to perform Seated Leg Curl

Step 1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
Step 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.
Step 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.
Step 4. Slowly return to the starting position as you breathe in.
Step 5. Repeat for the recommended amount of repetitions.

Sample sets & reps for Seated Leg Curl

Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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