Seated Leg Curl
HamstringsMachineBeginner
A hamstring isolation machine that trains the muscle hard in a long position.
Muscle worked
Hamstrings
Equipment
Machine
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Adjust the machine
Line knees with the pivot and set the ankle pad just above the heels.
02
Lock the thigh pad
Secure thighs so hips do not lift when you curl.
03
Curl down
Pull heels toward the seat and squeeze hamstrings.
04
Return slowly
Let the legs extend under control without losing tension.
Common mistakes
Avoid these
✕
Hips lifting
The hamstrings lose tension and range shortens. Fix: Lock the thigh pad firmly and reduce load.
✕
Cutting the stretch
You miss the most useful part of the rep. Fix: Return close to straight knees every time.
✕
Slamming the stack
Tension disappears between reps. Fix: Control the final few inches.
Progressions
Scale it up or down
Make it easier
- Lying leg curl
- Band hamstring curl
- Stability ball curl
Make it harder
- Single-leg seated curl
- Paused stretch reps
- Slow eccentric seated curl
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
Get my personalised plan → Starting at ₹199. Plan delivered to your WhatsApp in 24 hours.Related exercises
