Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Glutes
Target Muscle Group

Hamstrings

Hamstrings Muscle Anatomy Diagram

Seated Leg Curl Overview

The seated leg curl is a variation of the leg curl and an exercise used to isolate the hamstrings.

The seated leg curl is best used as part of your leg workout or in a full body workout routine.

Seated Leg Curl Instructions

  1. Select the desired weight, then adjust the pad so it rests comfortably above the back of the heels.
  2. Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise.
  3. Take a deep breath, squeeze the hamstrings, and curl the weight up as far as possible while keeping the spine neutral.
  4. Slowly lower the weight back to the starting position and repeat for the desired number of repetitions.

Seated Leg Curl Tips

  1. To keep tension on the hamstrings, keep the knees just shy of lockout.
  2. Don’t allow the back to arch, keep your hips pressed into the pad.
  3. Keep your low back flat against the pad throughout the movement.
  4. Ensure the head does not jut forward excessively.
  5. Don’t allow momentum to dictate the tempo of the exercise, control the movement throughout the entire range of motion.
4 Comments
Parth
Posted on: Mon, 10/15/2018 - 07:42

My gym don’t have these machine so any alternate exercise

Mahesh sharma
Posted on: Sun, 01/19/2020 - 20:34

My gym don’t have these machine so any alternate exercise

Tracy
Posted on: Sun, 08/30/2020 - 14:06

My gym only has the Lying leg curl... and I've seen a standing leg curl too.

Tracy
Posted on: Sun, 08/30/2020 - 14:08

my gym only has the lying leg curl, and I've seen standing leg curl machines as well. Both work hamstrings and will work in place of seated leg curl.

Free Workouts & Expert Advice

Get a weekly email with the latest workouts, tools, expert guides and deals from M&S.