Seated Leg Curl
A machine-based hamstring isolation exercise performed in a seated position, targeting the hamstrings through hip-neutral knee flexion.
Equipment: Gym machines (leg press, leg extension, etc.)
How to do it
- 1Sit in the machine with your legs extended and the ankle pad resting against the back of your lower legs.
- 2Adjust the seat and lever so the machine's pivot point lines up with your knee joint.
- 3Curl your legs down and back by bending your knees, squeezing your hamstrings at the bottom of the motion.
- 4Return to the starting position under control.
Common mistakes
- Using a weight heavy enough that the hips lift off the seat during the movement.
- Rushing the return phase instead of controlling the weight back to the start.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Seated Leg Curl safe for beginners?
Yes. The Seated Leg Curl is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Seated Leg Curl work?
The primary mover is your hamstrings. As a legs movement, it also involves your glutes and lower back.
What can I substitute if I don't have machines for the Seated Leg Curl?
The Romanian Deadlift targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have machines available.
See the Romanian DeadliftRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.