Seated Leg Curl

A machine hamstring isolation exercise using seated knee flexion. Useful for building hamstring size and balancing quad-dominant lower-body training.

Also known as: seated leg curl machine, seated leg curl machine exercise, seated hamstring curl machine, machine seated leg curl, seated knee curl machine

Beginner Isolation Leg curl machine

How to do the Seated Leg Curl

  1. Sit against the back pad and align your knees with the machine's pivot point.
  2. Place your lower legs behind the roller pad so it rests just above your heels.
  3. Set the thigh pad snugly over your legs to keep your hips pinned down.
  4. Start with legs extended and a slight bend at the knees, keeping your torso against the pad.
  5. Grip the handles and curl the pad down by pulling your heels under the seat.
  6. Continue until you reach your strongest hamstring contraction without your hips lifting.
  7. Reverse the motion and let the weight rise until your knees are nearly straight again.

Common mistakes

  • Hips lifting off the seat
  • Knees drifting off the pivot
  • Cutting the bottom range short
  • Slamming the weight stack down

Form cues

  • Pin thighs into pad
  • Pull heels under seat
  • Keep hips down
  • Use full knee flexion

Substitutes & similar

Romanian Deadlift ▶
Romanian Deadlift Barbell Intermediate
Lying Leg Curl ▶
Lying Leg Curl Leg curl machine Beginner
Dumbbell Romanian Deadlift ▶
Dumbbell Romanian Deadlift Dumbbells Beginner
Conventional Deadlift ▶
Conventional Deadlift Barbell Advanced
Barbell Hip Thrust ▶
Barbell Hip Thrust Barbell Intermediate
Dumbbell Hip Thrust ▶
Dumbbell Hip Thrust Dumbbells Beginner