Upper legs
Seated Leg Curl
The seated hamstring curl: with your hips bent, your hamstrings work in a more stretched position than lying down.
Also known as: seated hamstring curl
- Level
- Beginner
- Equipment
- Leg Curl
- Type
- Isolation
How to do it
- Adjust the backrest so your knee lines up with the pivot.
- Set the lower pad behind your ankles and lower the top pad onto your thighs.
- Curl your heels down and back.
- Return slowly until your legs are almost straight.
Form cues
- The thigh pad should hold you firmly so your hips don't move.
- Leaning slightly forward increases the stretch.
- Pause at the end of the curl.
Common mistakes
- Knee out of line with the pivot: adjust the backrest.
- Letting the weight snap back: control it.
- Partial reps: bring your heels as far back as you can.
Sets and reps
3-4 sets of 10-15 reps with 60-90 seconds of rest.
FAQ
Is it better than the lying curl?
Some studies suggest the seated curl grows the hamstrings slightly more because it works them more stretched. Both are good.
How do I set up the machine?
Knee in line with the pivot, thigh pad firm, and lower pad just above your heels.
How much weight should I use?
One that allows 10-15 full, controlled reps.
What muscles do the seated leg curl work?
They mainly work the hamstrings, with help from the calves.
Train with Nuvana
Add the seated leg curl to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
