- Hamstrings
- Machine
- Beginner
Seated leg curl
The seated leg curl works your hamstrings, with your calves helping. Start with 2 to 3 sets of 10 to 15 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 8 to 15 reps.
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We film every move with real women. Until then, follow the steps and the 3 tips.
- Tip 1Thigh pad snug
- Tip 2Pull with your heels
- Tip 3Return slowly
Where you should feel it
In the back of your thighs, from your knee up to near your glutes. Seated, your hamstrings work in a more stretched position.
- Main muscles
- Semitendinosus and semimembranosus and biceps femoris
- Also working
- Gastrocnemius
How to do it
Sit with your back against the pad, line up your knees with the pivot, place the lower pad behind your ankles and lock the thigh pad over your legs.
Hold the handles and bend your knees, pulling the pad down and back.
Hold for 1 second with your knees fully bent.
Return slowly until your legs are almost straight, without letting the stack touch down.
Common mistakes
Mistake
Thigh pad too loose, so your hips lift.
How to fix it
Adjust the top pad until it holds your thighs just above your knees.
Mistake
Cutting the return short and not straightening your legs.
How to fix it
Return until your legs are almost straight on every rep. The part where your hamstrings stretch counts too.
Mistake
Pulling your back off the pad to move more weight.
How to fix it
Keep your back on the pad the whole time. If you have to move, the weight is too heavy.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 10 to 15 | 3 | 45 to 90 s |
| Muscle and definition | 2 to 4 | 8 to 15 | 1 to 2 | 60 to 90 s |
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Lying leg curl
Lying face down. A good swap when the seated machine is taken.
Standing leg curl
One leg at a time, standing and leaning on the machine.
Stability ball curl
Lying down, heels on the ball, hips up. For home or a busy gym.
At home or with more support
At home: slider leg curl
Lying on your back on a smooth floor with your heels on a towel, lift your hips and pull your heels toward your glutes.
Prefer more stability? Lying leg curl
Lying face down with your whole body supported on the bench.
Taken? Swap it for one of these
They work the same main muscle.
Lying leg curl
Hamstrings · Machine
BeginnerStanding single-leg curl
Hamstrings · Machine
BeginnerDumbbell Romanian deadlift
Gluteus maximus · Dumbbell
BeginnerStability ball leg curl
Hamstrings · Stability ball
Intermediate
Keep exploring
Hamstrings
18 exercises
Leg exercises on machines
15 exercises
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Exercise choice
Maeo S, Huang M, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021;53(4):825-837.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026