Strength · Recomp guide

Seated Leg Curl

The seated leg curl is a beginner strength exercise for your hamstrings, using machine.

Main muscles
Hamstrings
Equipment
Machine
Level
Beginner
Seated Leg Curl, starting position
Start
Seated Leg Curl, end position
Finish

Setup

Sit with the backs of your ankles on the lower pad and the thigh pad snug above your knees. Line your knees up with the machine's pivot.

How to do it

  1. Hold the handles and sit tall.
  2. Curl your heels down and back as far as you can.
  3. Pause and squeeze your hamstrings.
  4. Let the pad rise slowly to the start.

Coaching cues

  • Knees stay in line with the pivot.
  • Slow on the way up.

Common mistakes

  • Hips lifting off the seat.
  • Cutting the range short.

Alternatives to the seated leg curl

Back extension Back extension bench Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Glute bridge Body weight Leg curl Leg curl