How to Do the Seated Leg Curl
The seated leg curl isolates the hamstrings by flexing your knees against a pad. It targets the hamstrings directly in a seated, stable position. It suits lifters who want focused hamstring work after compound lifts.
Log every set of your Seated Leg Curl in Superlift
Muscles worked
Primary
- Hamstrings
Secondary
- Calves
How to do the Seated Leg Curl
- 1
Sit on the machine and adjust the seat so your knees line up with the machine's pivot.
- 2
Place your ankles on top of the pad and lock the thigh pad down.
- 3
Hold the handles and sit tall.
- 4
Curl the pad down and back by bending your knees.
- 5
Squeeze your hamstrings at the bottom.
- 6
Let the pad rise slowly back to the start.
Form cues to remember
- Knees aligned with the pivot
- Squeeze at the bottom
- Slow on the way back
- Keep your hips down
Seated Leg Curl video tutorial
Common mistakes
Using momentum
Lower the weight and control both directions.
Lifting your hips off the seat
Keep your hips planted and hold the handles.
Short range
Let your legs straighten fully before the next rep.
Seat misaligned
Adjust so your knees match the pivot of the machine.
Sets and reps
| Muscle growth | 3–4 sets of 8–15 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps, 45–60 sec rest |
Avoid jerking the weight or letting the stack slam. If you feel cramping, slow the tempo and check the seat alignment.
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Track your Seated Leg Curl and watch it go up
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Seated Leg Curl FAQ
Seated vs lying leg curl?
The seated curl keeps your hips flexed, which stretches the hamstrings more. Many lifters see good results from either.
How many reps for leg curls?
8–15 reps works well for most. Use a weight you can control on the way back.
Why do my hamstrings cramp on leg curls?
Cramping is common when you fully contract a short muscle. Slow down, hydrate, and use a weight that lets you control the rep.
