How to do the Seated Leg Curl
Primary: Hamstrings · also works Calves. Also called: seated hamstring curl.
Step by step
- 1
Sit in the machine with your back against the pad and the ankle pad just above your heels.
- 2
Secure the thigh pad over your legs and grip the handles.
- 3
Curl your heels down and back under the seat as far as possible.
- 4
Squeeze your hamstrings at the bottom.
- 5
Return slowly to the start.
Coaching cues
- Keep the thighs pinned by the pad
- Full squeeze at the bottom
- Slow return
Common mistakes
- Rocking the torso forward
- Using momentum
- Cutting the range short
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Seated Leg Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Seated Leg Curl work?
Primary: Hamstrings. Secondary: Hamstrings, Calves
How many sets and reps of Seated Leg Curl should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Seated Leg Curl?
Same movement pattern, different equipment: Lying Leg Curl, Banded Hamstring Curl, Nordic Hamstring Curl, Barbell Romanian Deadlift, Sliding Leg Curl, Dumbbell Lying Leg Curls.
Is the Seated Leg Curl good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.