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Hamstrings · Beginner

Seated Leg Curl

Seated machine curl isolating the hamstrings.

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Seated Leg Curl demonstration

Exercise overview

Training details

Hamstrings

Equipment

Leg Curl Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit in the leg-curl machine with the knees aligned to the pivot.
  2. 02Secure the thigh pad and place the lower-leg pad above the heels.
  3. 03Curl the pad down and back by bending the knees.
  4. 04Pause with the hamstrings shortened while the hips stay heavy on the seat.
  5. 05Return slowly until the knees are nearly straight without slamming the stack.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSingle-Leg Seated Leg CurlEasier regressionStability Ball Leg CurlRelated variationLying Leg CurlRelated variationStanding Leg Curl MachineRelated variationSingle-Leg Stability-Ball Hamstring CurlRelated variationExercise Ball One Legged Diagonal Kick Hamstring Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGliding Leg CurlComparable substituteDumbbell Lying Leg CurlComparable substituteBand Prone Single-Leg CurlComparable substituteBarbell Good Morning

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