Legs · Isolation

Seated Leg Curl

A seated hamstring curl that trains the muscle in a lengthened position.

MAIN MUSCLE
Hamstrings
ALSO WORKS
Calves
EQUIPMENT
Machine
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit with the pad behind your lower calves and the thigh pad locked down.

  2. Align the knees with the machine pivot.

  3. Curl the legs down and back as far as possible.

  4. Return slowly to the start.

COMMON MISTAKES

  • Hips lifting off the pad; press them down to keep tension on the hamstrings.
  • Letting the weight drop on the way back; lower it slowly.

TIPS

  • Pull the heels toward the glutes and squeeze for a moment at the top.

QUESTIONS

Which muscles does Seated Leg Curl work?

The main muscle is Hamstrings. It also works Calves.

How many reps should I do?

FORGE suggests 10-15 reps for Seated Leg Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Seated Leg Curl?

These train the same muscles: Lying Leg Curl, Standing Single-Leg Curl, Nordic Hamstring Curl.