Machines · Isolation
Seated leg curl
Seated leg curl mainly works your hamstrings. It also helps your calves.
Step by step
- Sit tall, pad snug on your thighs above the knees.
- Pull your heels down and back under the seat.
- Return slowly until your legs are straight again.
What you should feel
A squeeze in the back of your thighs; your knees should not feel pinched or sore.
Common mistake
You lean forward and jerk the weight; stay back against the pad and move slowly.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Single-leg dumbbell Romanian deadliftHamstrings, Glutes
Seated band leg curlHamstrings
Hamstring slideHamstrings
Nordic hamstring curlHamstrings
Floor glute-ham raiseHamstrings
Leg curlHamstringsQuestions
What muscles does the seated leg curl work?
Seated leg curl mainly works your hamstrings. It also helps your calves.
Can I do the seated leg curl at home?
Not easily, it needs this: machines. At home, try instead: single-leg dumbbell romanian deadlift, seated band leg curl, and hamstring slide.
How many sets and reps of the seated leg curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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