How to do a Seated Leg Curl (Machine)
The Seated Leg Curl (Machine) is a beginner machine exercise that works your hamstrings, with help from your calves.
How to do a Seated Leg Curl (Machine), step by step
- 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.
Muscles worked
| Target muscles | Hamstrings |
|---|---|
| Secondary muscles | Calves |
| Equipment | Machine |
| Difficulty | Beginner |
Common mistakes
- Using momentum to swing the weight
- Not fully extending the legs at the bottom of the movement
- Arching the back
- Not adjusting the machine properly
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Seated Leg Curl (Machine) work?
The Seated Leg Curl (Machine) mainly works your hamstrings. It also works your calves.
Is the Seated Leg Curl (Machine) good for beginners?
Yes. The Seated Leg Curl (Machine) is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Seated Leg Curl (Machine) should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Seated Leg Curl (Machine)?
Good alternatives are Lying Leg Curl (Machine), Barbell Deadlift and Barbell Romanian Deadlift.
Put it in a workout plan
Track your Seated Leg Curl (Machine) in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.