Seated Leg Curl

Target Muscle: Legs
Equipment: Leg Extension/Curl
Level: Beginner
Seated Leg Curl

The Seated Leg Curl isolates the hamstrings (biceps femoris, semitendinosus, semimembranosus) from a comfortable seated position. The cam-based resistance system provides optimal loading throughout the curl — heavier where your hamstrings are strongest and lighter at the end ranges. The pivoting ankle pad maintains consistent pressure as your leg moves, improving comfort and allowing you to focus entirely on the hamstring contraction. The seated position reduces lower back strain compared to prone versions.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Adjust the back pad for comfort and set the thigh clamp so it sits firmly on your lower thighs

  2. Step 2

    2. Adjust the ankle pad height to rest just above your heels/ankle area

  3. Step 3

    3. Select weight and grip the side handles

  4. Step 4

    4. Curl your legs downward by flexing at the knees — focus on squeezing your hamstrings

  5. Step 5

    5. Continue until your knees are at roughly 90° or slightly past; hold the contraction

  6. Step 6

    6. Return to the start under control, resisting the weight on the way up

Pro Tips

  • The seated position puts your hamstrings at a mechanical advantage — you will likely be stronger on this than prone leg curls. Keep your hips pressed into the seat throughout; hip movement reduces hamstring isolation. Point your toes slightly (plantarflexion) to reduce calf involvement and increase hamstring isolation. For variety, try single-leg curls to address left-to-right imbalances.