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Machine Seated One Leg Curl

Hamstrings Calves Isolation Leg curl machine
Demo (loops)

How to do it

Starting position

  1. Sit with your back against the backrest.
  2. Adjust the seat so your knee joint aligns with the machine's axis of rotation.
  3. Place the pad against your lower calf, just above your ankle.
  4. Lower the thigh pad to lock your legs in place so they don't lift.

Movement

  1. Push the pad back with one leg to bend your knee.
  2. At the point where you cannot bend any further, squeeze your hamstrings.
  3. Slowly straighten your leg while controlling the resistance.
  4. Stop just before your leg is fully extended and bend it again.

Breathing

Exhale as you curl, inhale as you extend.

Cautions

  • If your hips lift off the seat, you are using momentum from your lower back.
  • If the knee axis does not line up, it stresses the joint, so readjust the seat.
  • It is normal for the weight to drop by nearly half when doing one leg at a time.

Exercise info

Primary musclesHamstrings
Secondary musclesCalves
EquipmentLeg curl machine
Movement patternIsolation
Rep range10–15 reps (one side at a time)
3 similar exercises

Representative exercise: Machine Seated One Leg Curl

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the leg curl machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Kneeling Single-Leg Hamstring CurlHarderDumbbell Lying Leg CurlHarderCable Standing Leg CurlSimilar exerciseNordic Curl with Bench PadsSame muscle · different equipmentResistance Band Leg CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.