Seated Leg Curl

Equipment

Gym Equipment Needed

Muscle Group

Legs

Setup

Adjust the seated leg curl machine so it fits your body properly. Set the back pad so your knees line up with the machine’s pivot point, then adjust the shin/ankle pad so it sits just above your heels (on the lower shin). Choose a weight you can move smoothly without lifting your hips off the seat or jerking reps.

Starting Position

Sit tall with your hips fully back in the seat and your back against the pad. Place your legs straight in front of you with the ankle pad resting on your lower shins. Set the thigh pad snug over your thighs to prevent your legs from lifting. Grip the handles, brace your core, and keep toes neutral or slightly pulled up toward your shins (often helps hamstring focus). Start with knees nearly straight but not aggressively locked.

Execution

Inhale and brace. Curl the pad down by bending your knees, pulling your heels back and down in a controlled motion. Keep your hips pressed into the seat and avoid rocking your torso. Continue until you reach a strong hamstring contraction (comfortable end range without cramping). Exhale near the bottom and pause briefly to squeeze. Slowly return the weight back up under control until your knees are nearly straight again, maintaining tension and avoiding the weight stack slamming. Repeat for the desired reps.

Tips on doing this exercise

Set your knees exactly in line with the machine pivot—this is the #1 key for comfort and results.

Use a slow return (2–3 seconds) to keep tension on the hamstrings.

Pause and squeeze at the bottom for 1 second—don’t bounce.

Keep hips glued to the seat; if they lift, lower the weight or tighten the thigh pad.

If you cramp, reduce load, shorten the end range slightly, and focus on smooth reps.

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Common Mistakes

Knees not aligned with the pivot point (poor setup, joint irritation)

Lifting hips off the seat or arching the low back to move more weight

Using momentum and letting the weight stack slam at the top

Cutting range short or not controlling the return

Pointing toes hard and cramping (can shift emphasis and reduce control)

Going too heavy and turning reps into jerky half-reps

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 8–15 reps (controlled tempo, full range)

Accessory/pump: 2–4 sets of 12–20 reps (lighter, constant tension)

Strength emphasis: 3–5 sets of 6–10 reps (moderate-heavy, strict form)
Rest 60–90 seconds between sets.

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