Seated Leg Curl

A beginner strength exercise for the hamstrings, done with a machine.

Main muscles: Hamstrings
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Seated Leg Curl

Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
Slowly return to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Leg Curl

Questions

What muscles does the Seated Leg Curl work?

Mainly the hamstrings.

Is the Seated Leg Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Leg Curl?

Good alternatives that train the hamstrings: Lying Leg Curls, Standing Leg Curl, Smith Machine Stiff-Legged Deadlift or Ball Leg Curl.

How many sets and reps of the Seated Leg Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).