Exercises / Machine

How to do a seated leg curl

Works the back of your thighs, the part most people forget.

HamstringsMachine
Man
Woman
Quick answer. Do 3 sets of 10–12 reps with about 60 seconds rest. Pull your heels down and back under the seat. Start around 15–20 kg.

Setup

  1. Knees line up with the pivot.
  2. Lower pad on your lower calves, top pad snug on your thighs.

How to do it

  1. Pull your heels down and back under the seat.
  2. Squeeze for a second.
  3. Let it come back slowly.

Common mistakes

Sets, reps and weight for beginners

Sets3
Reps10–12
Rest60 seconds
Starting weightStart around 15–20 kg.
MusclesHamstrings
EquipmentMachine

When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.

FAQ

What muscles does the seated leg curl work?

The seated leg curl mainly works your hamstrings. Works the back of your thighs, the part most people forget.

How many reps should a beginner do?

Start with 3 sets of 10–12 reps, resting about 60 seconds between sets. Add weight or time only when every set looks clean.

How much weight should I use for the seated leg curl?

Start around 15–20 kg.

What are the most common seated leg curl mistakes?

Lifting your hips. Letting the weight slam back. Fix them by slowing down and using a lighter weight first.

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