Seated Leg Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Sit in the machine, align your knee joints with the pivot point, and secure the thigh pad.
• Place the lower calf pad just above the Achilles tendon, sit tall, and grip the handles.
• Pull the pad down and backward by flexing the knees through a full range of motion.
• Hold the contraction briefly at the bottom, then slowly return to the starting position under control.

Common mistakes

• Allowing the hips to rise off the seat during the contraction.
• Hyperextending the knees at the top of the movement.
• Performing the eccentric phase too quickly without control.

Frequently asked questions

How does point of foot flexion affect hamstring recruitment?

Keeping the feet dorsiflexed increases gastrocnemius contribution, while plantarflexion places more work on the hamstrings.

Why is the seated leg curl often preferred over the lying leg curl?

The seated position keeps the hips flexed, which stretches the hamstrings at the hip joint and leads to higher muscle tension.

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