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Seated Leg Curl

Hamstrings Calves Isolation Leg curl machine
Demo (loops)

How to do it

Starting position

  1. Sit on the machine seat and press your back firmly against the backrest.
  2. Align the axis of your knees with the machine's axis of rotation.
  3. Position the ankle pad just above your Achilles tendon.
  4. Lower the thigh pad and press down firmly on your legs.

Movement

  1. Pull your ankles toward your body so your toes point up.
  2. Smoothly pull the pad down using the strength of your hamstrings.
  3. Straighten your knees and smoothly return to the starting position.

Breathing

Exhale as you pull the pad and inhale as you return.

Trainer tips

  • Secure your legs with the thigh pad
  • Pull all the way in and pause for 1 second
  • Return slowly while resisting

Cautions

  • If you do not flex your ankles, it strains the joints, so pull your toes toward you.
  • If your knees lift off the thigh pad, it can cause ligament injury, so press down firmly.
  • Using only half the range of motion
  • Pulling with upper body momentum

Exercise info

Primary musclesHamstrings
Secondary musclesCalves
EquipmentLeg curl machine
Movement patternIsolation
Rep range10–15 reps
1 similar exercises

Representative exercise: Seated Leg Curl

Exercise GuideDo your hips lift off the seat?Watch the video and see how to fix it

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 CurlHarderResistance Band Leg CurlSimilar exerciseExercise Ball Leg CurlSimilar exerciseNordic Curl with Bench PadsSame muscle · different equipmentCable Standing 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.