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Last updated February 2, 2026
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adductorscalveshamstringsquadriceps
Leg Curl - Seated (Machine)
Sit with legs extended over pad. Push heels down and back under the seat. Squeeze hamstrings hard.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstrings
Secondary
calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the leg curl machine with your back against the pad and your legs extended straight in front of you.
- Adjust the machine settings so that the padded lever is positioned just above your ankles.
- Step 2Adjust the Machine
- Ensure that the machine is set to an appropriate weight for your fitness level.
- Make sure the seat and leg pad are adjusted to fit your body comfortably.
- Step 3Position Your Legs
- Place your legs under the padded lever, ensuring that your ankles are positioned just above the pad.
- Keep your feet flexed and your knees aligned with the machine's pivot point.
- Step 4Engage Your Core
- Sit up straight and engage your core muscles to maintain stability throughout the exercise.
- Keep your hands on the machine's handles or at your sides for support.
- Step 5Curl Your Legs
- Slowly curl your legs downwards by bending your knees and bringing your heels towards your glutes.
- Focus on squeezing your hamstrings as you perform the movement.
- Step 6Lower Your Legs
- Gradually lower your legs back to the starting position, fully extending your knees.
- Control the movement to avoid using momentum and ensure proper form.
- Step 7Repeat
- Repeat the curling and lowering motion for the desired number of repetitions.
- Maintain good form throughout each rep to maximize effectiveness and reduce the risk of injury.
- Step 8Finish the Exercise
- After completing your reps, carefully exit the machine.
- Make sure to adjust the machine back to its original settings if necessary.