Exercise guide · Legs & Glutes

Seated Machine Leg Curl

The seated leg curl isolates your hamstrings on a machine. You sit with your back against the pad, ankles on the lower roller, and curl your heels toward your glutes against resistance.

Targets: Hamstrings
Equipment: Machine
Type: Isolation

Step by step

How to do the Seated Machine Leg Curl

Adjust the back pad and leg pad so your knees align with the machine hinge and the pad sits on your lower calves or Achilles.
Select a manageable weight. Sit with your back flat against the pad and thighs against the seat.
Grip the handles and set your ankles on the lower pad with toes pointed up or neutral per your comfort.
Curl your heels down and back toward your glutes in a smooth arc until your hamstrings fully shorten.
Squeeze briefly at the bottom, then return the weight under control without letting the stack slam.
Complete all reps with hips and thighs staying on the seat.

Form cues

Keep thighs pressed into the seat
Curl through your heels, not by lifting your hips
Full stretch at the top, strong squeeze at the bottom
Smooth, controlled tempo

Common mistakes

Lifting hips off the seat to shorten the rep
Using momentum and dropping the weight quickly
Setting the pad too high on your calves, reducing range
Not reaching full extension at the start of each rep

Muscles worked

Primary

Hamstrings

Secondary

None significant

Safety: Align your knees with the pivot point to reduce joint strain. Start light if you are new to the machine.

Alternatives

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