Exercise guide · new
Seated Leg Curl
Seated Leg Curl uses machines in a isolation movement that primarily trains hamstrings. Use it to train the target muscles through a stable, measurable range.
- Equipment
- machines
- Typical range
- 8–25 reps
- Also works
- Supporting stabilizers
01 · Set up
Align the machine or resistance with the working joint and secure any pad without compressing the joint.
Choose a load you can move without lifting your hips or shifting away from the support.
02 · Perform
Bend the knees to move the pad through the available range without lifting your hips.
Pause when the hamstrings are fully shortened and the pelvis is still.
Return slowly until the knees are nearly straight without letting the weight stack slam.
Coaching tips
- Keep the non-working joints still.
- Use the full controlled range.
- Own the return phase.
Common mistakes
- Moving the torso to create momentum.
- Using resistance that shortens the range.
- Letting the resistance drop on the return.
What it should feel like
Expect controlled effort through the hamstrings, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives