Seated Machine Leg Curl
Also known as: seated leg curl
- Primary muscleHamstrings
- EquipmentMachine
- DifficultyBeginner
- TypeIsolation · Hip-dominant
- Secondary muscles
- Calves
- Body part
- Upper Legs
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Sitting with your hips flexed near 90 degrees stretches the hamstrings at the hip before the knee ever bends, so they work through a longer functional length than any lying or standing curl offers. The thigh pad locking you down also removes the hip-lift cheat, making stack increases reflect actual hamstring progress.
How to do the Seated Machine Leg Curl
- Adjust the machine to fit your body and sit on it with your back against the backrest.
- Place your lower legs under the padded lever, just above your ankles.
- Grasp the handles on the sides of the machine for support.
- Keeping your upper legs stationary, exhale and curl your legs up as far as possible.
- Hold the contracted position for a brief pause as you squeeze your hamstrings.
- Inhale and slowly lower the lever back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Point the toes through the curl to take the calves out of it and force the hamstrings to do all the work.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings bend the knee against the pad and should feel a hard squeeze at the top and a controlled stretch at the bottom.
Secondary
- Calves — The calves assist in bending the knee, and pointing the toes rather than flexing them takes them out of the movement.
Common mistakes
- Hips lifting off the pad — on lying curls keep the hips pressed down; if they rise, the range is too long or the weight too heavy.
- Yanking the weight up — drive the heels toward the backside under control and squeeze at the top for a count.
- Dropping the weight down — the lowering half is where the hamstrings grow, so take three seconds to come back.
- Skipping the stretch on Nordics — on Nordic curls lower as far as you can control and use the hands to push back up rather than cutting the range.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Leg curls go after squats and deadlifts as a hamstring accessory. Superset them with leg extensions on the neighboring machine or with a back extension.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Seated Machine Leg Curl work?
The Seated Machine Leg Curl primarily works the hamstrings. It also involves the calves, which assist the movement and stabilise the joints.
Is the Seated Machine Leg Curl good for beginners?
Yes. The Seated Machine Leg Curl is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated Machine Leg Curl?
If you cannot do the Seated Machine Leg Curl, try the Machine Nordic Curl, the Lying Machine Leg Curl or the Bench Support Nordic Curl. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Machine Leg Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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