Seated Leg Curl
A machine leg curl in a seated position that isolates the hamstrings.
How to do it
- Adjust the machine so your knees line up with the pivot and sit with your back against the pad.
- Place the roller on the lower part of your calves and lock your thighs under the hold-down pad.
- Hold the handles and relax your feet.
- Curl your legs under you, pulling the roller as close to your glutes as you can.
- Squeeze the hamstrings hard at the bottom and pause for a second.
- Return smoothly to the start without letting the weight drop.
Key technique cue
Pad on the lower shins, curl the legs under you, squeeze at the bottom, return smoothly.
Common mistakes
- ✕ Jerky reps and helping with the torso
- ✕ Lifting the thighs off the seat
- ✕ Short range of motion
- ✕ Letting the weight drop on the way back
Benefits
- ✓ Stronger hamstrings
- ✓ Isolated work with no load on the lower back
- ✓ Beginner-friendly
Progression: from easier to harder
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Step 1 You are here - Seated Leg Curl
- Lying Leg Curl
- Band Leg Curl
- Dumbbell Leg Curl
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Step 2 -
Step 3 -
Step 4
About the exercise
You sit in the machine and bend your knees against a pad on your lower legs. The work goes to the hamstrings while the lower back stays out of it. It suits beginners and anyone who wants to add hamstring work to heavy compound lifts.
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