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Seated Leg Curl 9s · no sound

Seated Leg Curl

A machine leg curl performed seated with the hips flexed, curling the ankles under the roller to load the hamstrings.

Primary muscle
Hamstrings
Equipment
Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set the seat and back pad so your knees line up with the machine's pivot.
  2. Sit back with your thighs flat and the lap pad locked down over them.
  3. Rest your lower legs on top of the roller, contact just above the ankles.
  4. Grip the side handles and press your hips into the seat.
  5. Curl your heels down and back toward the seat as far as the machine allows.
  6. Return slowly until your knees are almost straight, then repeat.

Common mistakes

  • Letting the hips lift off the seat, which turns the curl into a partial hip movement.
  • Locking the knees out on the return, which drops tension off the hamstrings.
  • Setting the roller on the calf instead of just above the ankle, which shortens the lever.
  • Snapping the weight back, which wastes the eccentric and rattles the stack.

Muscles worked

Primary
Hamstrings
Secondary
Glutes

Same movement, other equipment

Band Leg Curl Beginner Band Leg Curl Hamstrings Resistance band Cable Single Leg Laying Leg Curl Beginner Cable Single Leg Laying Leg Curl Hamstrings Cable Machine Dumbbell Leg Curl Beginner Dumbbell Leg Curl Hamstrings Dumbbell Slider Leg Curl Beginner Slider Leg Curl Hamstrings Bodyweight

Plans that include the Seated Leg Curl

Gym Starter
Gym Starter
Days a week
2× a week
Session
~40 min
Level
Beginner
Equipment
Gym
 Cardio & Strength Mix
Cardio & Strength Mix
Days a week
3× a week
Session
~45 min
Level
Beginner
Equipment
Gym
 Fat Loss Machine Circuit
Fat Loss Machine Circuit
Days a week
3× a week
Session
~50 min
Level
Beginner
Equipment
Gym

Similar exercises

Lying Leg Curl Beginner Lying Leg Curl Hamstrings Machine Reverse Hack Squat Intermediate Reverse Hack Squat Glutes Machine Hamstring Curl Intermediate Hamstring Curl Hamstrings Dumbbell Nordic Hamstring Curl Advanced Nordic Hamstring Curl Hamstrings Bodyweight Stability Ball Leg Curl Intermediate Stability Ball Leg Curl Hamstrings Bodyweight

Good to know

What muscles does the Seated Leg Curl work?
Mainly the hamstrings. It also works the glutes.
What equipment do you need for the Seated Leg Curl?
It uses a machine. Without it, the Band Leg Curl and the Cable Single Leg Laying Leg Curl train the same muscles the same way.
Is the Seated Leg Curl good for beginners?
GymVim rates it beginner.

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