Seated Leg Curl
The seated leg curl is a machine-based isolation exercise targeting the hamstrings. Performed in a seated position, the movement provides consistent resistance throughout the range of motion for hamstring development.
How to do it
- Sit in the seated leg curl machine with your back against the pad and the roller positioned just above your heels.
- Grip the handles and align your knees with the machine's pivot point.
- Curl your legs downward as far as possible, squeezing your hamstrings.
- Pause at the fully curled position, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back firmly pressed against the pad.
- Align your knees with the machine pivot point.
- Curl downward smoothly without using momentum.
- Squeeze your hamstrings hard at the bottom.
Breathing: Exhale as you curl your legs downward against the resistance, and inhale slowly as you return to the starting position.
Common mistakes
- Lifting hips off the seat because the weight is too heavy, which reduces hamstring engagement.
- Using jerky movements or momentum, which places unnecessary stress on the knee joint.
- Letting the weight snap back up quickly, which misses out on the muscle-building lowering phase.
Muscles worked
Primary: hamstrings. Secondary: glutes, calves.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the seated leg curl?
You should feel it working the backs of your upper legs, known as your hamstrings.
How often can I do leg curls?
2 to 3 times per week with at least one rest day between sessions is plenty for recovery.
What if my knees hurt during the movement?
Check that your knee joint is properly aligned with the machine pivot point, and lower the weight if discomfort persists.