Seated Leg Curl tutorial
The seated leg curl is performed on a machine where you sit and bend your knees to pull the pad down and back. It isolates the hamstrings in a more lengthened position than the lying version. It suits beginners and anyone wanting to strengthen the back of the thighs without loading the spine.
How to perform
- Adjust the seat so your knees line up with the machine's pivot point.
- Place the lower pad just above your heels behind the ankles.
- Lock the thigh pad firmly on your thighs just above the knees.
- Hold the handles and press your back against the backrest.
- Bend your knees and pull the pad as far under the seat as you can.
- Squeeze the hamstrings briefly, then return the pad slowly to the start.
Breathing: Exhale as you curl the pad down and inhale as you return it.
Key tips
- Take about two to three seconds on the return phase.
- Pull your toes slightly toward your shins to improve hamstring engagement.
- Keep your hips planted on the seat throughout.
Common mistakes
- Poor seat setup that misaligns the knees with the pivot
- Letting the weight drop back quickly
- Lifting the hips off the seat to cheat
Safety: People with a hamstring injury or pain behind the knee should start very light with a short range, or use a basic glute bridge instead.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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