Legs · Hamstrings · Machine
Leg Curl
The seated leg curl bends the knees against a pad behind the lower legs while sitting. It isolates the hamstrings, and because the hips are bent it trains them in a longer, more stretched position than the lying leg curl.
How to
Machine- 1 Sit with the pad on the lower calves.
- 2 Curl the heels back toward the glutes.
- 3 Return slowly to the start.
Tips
- Line up the knee with the pivot and set the pad just above the heels.
- Lean the torso slightly forward for a better hamstring stretch.
- Lower in about three seconds.
Common mistakes
- Letting the hips slide forward on the seat.
- Using momentum to swing the pad back.
- Stopping short of a full curl.
Muscles worked
Main
- Hamstrings
Also working
- Calves (gastrocnemius)
Breathing and bracing
Breathe out as you curl, breathe in as the legs straighten.
Sets and reps
- Muscle size
- 3–4 sets of 8–15 reps, 1.5 min rest
- Where it fits
- On leg days alongside a hinge such as the Romanian deadlift
Setup
- 1 Set the back pad so the knees line up with the pivot.
- 2 Place the lower-leg pad just above the heels.
- 3 Lower the thigh pad so it holds the legs down firmly.
- 4 Hold the handles and lean the torso slightly forward.
Technique in detail
- Curl the heels down and back toward the glutes as far as you can.
- Pause for a second at the end.
- Let the legs return slowly to almost straight.
- Keep the hips on the seat.
In these plans
- PPL · 3 DAY · Legs
- PPL · 6 DAY · Legs A
- PPL · 6 DAY · Legs B
- UPPER / LOWER · 2 DAY · Lower
- UPPER / LOWER · 4 DAY · Lower B
- BRO SPLIT · 5 DAY · Legs
Variations and alternatives
Questions
Seated or lying leg curl?
Seated trains the hamstrings in a longer stretch, which may build them slightly better; lying works too. Using both across the week is fine.
Why do my calves cramp?
Point the toes slightly away from you to reduce the calves' part, and warm up with a light set.
Do I need leg curls if I deadlift?
Deadlifts and Romanian deadlifts train the hamstrings at the hip; curls train them at the knee. Doing both covers both jobs.
Log it in Volu(me)
Add Leg Curl to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.