How to do the Machine Seated Leg Curl
Adjust the seat so your knees line up with the pivot and the lower pad sits behind your ankles.
Lock your thighs in with the upper pad and hold the handles.
Bend your knees, pushing the pad down and back.
Return slowly until your legs are almost straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The hamstrings bend the knee and extend the hip, so train both: hinges like Romanian deadlifts and leg curls.
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Seated Leg Curl doesn’t suit your gym or your joints.
Train smarter
- Leg day workout: quads, hamstrings, glutes and calvesA complete leg day workout: how to cover quads, hamstrings, glutes and calves, exercise order, sets and reps, and two sample sessions (squat day and hinge day).
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
