Seated Leg Curl Machine
The seated leg curl machine is an isolation exercise targeting the hamstrings. The seated position changes the angle of hip flexion compared to the lying curl, creating a different stimulus on the hamstring muscles for complete development.
How to do it
- Sit on the seated leg curl machine and adjust the back pad so your knees align with the pivot point.
- Place your legs over the top pad and secure the lower pad just above your ankles.
- Curl your legs downward by bending your knees as far as the machine allows.
- Pause at the bottom and squeeze your hamstrings.
- Slowly return your legs to the starting position and repeat for the desired number of repetitions.
Form cues
- Align your knees with the machine pivot point before starting.
- Secure the ankle pad just above your heels.
- Keep your back firmly pressed against the seat backrest.
- Curl smoothly downward without using momentum.
- Pause briefly at the bottom to squeeze your hamstrings.
Breathing: Exhale as you curl your legs down against the resistance, and inhale slowly as you return to the starting position.
Common mistakes
- Lifting hips off the seat: This shifts work away from the hamstrings and uses your glutes or lower back.
- Using momentum: Swinging the weight up reduces muscle engagement and can strain your joints.
- Wrong pad alignment: If the pivot point does not match your knees, it puts uncomfortable shear stress on the joint.
Muscles worked
Primary: upper legs. Secondary: lower legs, glutes.
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 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your knees or lower back, stop the exercise immediately.
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. If you feel it heavily in your calves, try adjusting the lower pad position.
How often can I use the seated leg curl machine?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery and growth.
Why does my lower back hurt during this exercise?
This usually happens if your hips lift up off the seat pad during the curl. Try lowering the weight and keeping your hips pinned down.