Seated Leg Curl

A machine isolation exercise for the hamstrings performed in a seated position, providing consistent tension and reduced hip flexor involvement compared to the lying variant.

How to do it

1. Adjust the seat back and ankle pad so your knees align with the machine's pivot point.
2. Sit upright, place the backs of your ankles on top of the pad, and grip the handles.
3. Curl your lower legs down and back under the seat as far as the machine allows.
4. Pause at peak contraction, then return the weight slowly to the starting position.
5. Repeat for the desired reps.

Tips

• Keep your back firmly against the backrest throughout the movement.
• Point toes slightly toward your shins at peak contraction to increase hamstring activation.
• Control the eccentric phase — do not let the weight pull your legs back quickly.

Muscles

Primary: Hamstrings

Secondary: Calves (gastrocnemius)