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Exercise

Seated Leg Curl

Also known as: seated hamstring curl, machine seated leg curl, leg curl seated, lever seated leg curl

Seated Leg Curl — position 1Seated Leg Curl — position 2

Seated Leg Curl is a isolation exercise for the hamstrings. Main target: semitendinosus & semimembranosus. Also works: biceps femoris. Equipment: machine.

EquipmentMachine
TypeIsolation
MovementPull
CategoryStrength

Muscles worked

Muscles worked in the Seated Leg Curl: primary in bright, secondary in light
Primary
Semitendinosus & semimembranosus
Secondary
Biceps femoris

How to do it

  1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
  2. 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.
  3. 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.
  4. Slowly return to the starting position as you breathe in.
  5. Repeat for the recommended amount of repetitions.

Used in these programs

Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · GymBeginner Gym Machine Workout

One full-body workout on machines only: a guided path, simple setup, safe to start without a coach.

Beginner · 3 times a week · Gym

Similar exercises

Lying Leg Curls
Machine
Biceps femorisSemitendinosus & semimembranosus
Leg Extensions
Machine
Rectus femorisVastus lateralisVastus medialis
Standing Leg Curl
Machine
Biceps femoris
Leg Press
Machine
Vastus lateralisRectus femoris
Machine Kneeling Leg Curl
Machine
Biceps femoris
Thigh Abductor
Machine
AbductorsGluteus medius

Alternatives with other equipment

Seated Band Hamstring Curl
Bands
Semitendinosus & semimembranosus
Dumbbell Romanian Deadlift
Dumbbell
Semitendinosus & semimembranosus
Smith Machine Good Morning
Smith machine
Semitendinosus & semimembranosus
Romanian Deadlift
Barbell
Biceps femorisSemitendinosus & semimembranosusGluteus maximus
Lying Hamstring
Other
Biceps femorisSemitendinosus & semimembranosus
Butt Lift (Bridge)
Bodyweight
Gluteus maximus
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