How to Do Seated Leg Curl
Start and end of one clean rep of Seated Leg Curl.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | — |
| Equipment | Machine |
| Category | Strength |
How to perform Seated Leg Curl
- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- 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.
- 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.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Seated Leg Curl work?
Seated Leg Curl is a focused movement that primarily works the hamstrings.
What equipment do I need for Seated Leg Curl?
Seated Leg Curl needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Seated Leg Curl?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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