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legs

Seated Leg Curl

Seated with a pad behind your ankles, you curl your heels down and back under the seat. Works the back of the thighs from a stretched start.

beginnerleg curl machine

Seated Leg Curl, start position
START
Seated Leg Curl, end position
END
BEFORE YOU START3
  1. Set the back pad so your knees line up with the pivot.
  2. Lower the thigh pad until it holds your thighs down firmly.
  3. Choose the weight with the pin.
HOW TO DO IT

Get into position

  1. Sit with your back against the pad and your legs straight out over the ankle pad.
  2. Lock the thigh pad down and hold the handles.

Check: Your legs are straight out in front, your thighs are held down, and your knees line up with the pivot.

Curl your heels down

  1. Bend your knees and pull your heels down and back under the seat.
  2. Squeeze for a second at the bottom.

Check: Your knees are bent well past a right angle and your hips have stayed in the seat.

Return slowly

  1. Let your legs straighten slowly back to the start.

Check: Your legs are straight again and the weight has not touched down.

That is one rep. Repeat for your set.

Breathe out as you move the weight in about 1 second; breathe in as you return over 2 to 3 seconds.

MUSCLES WORKED
Seated Leg Curl: muscles worked, front view
Seated Leg Curl: muscles worked, back view

hamstringscalves

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Hips sliding forward in the seat. Fix: Lock the thigh pad tighter and hold the handles.
  • Letting the weight snap the legs straight. Fix: Return over 2 to 3 seconds.
SAFETY1
  • Stop if you feel cramping; stretch between sets.
EQUIPMENT SETTINGS
  • leg curl machine · back pad: knees level with the pivot · thigh pad: snug on top of your thighs · ankle pad: behind your ankles
RELATED EXERCISES

variants: lying leg curl

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