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All hamstrings exercisesHamstrings · Gym

Seated Leg Curl

Seated hamstring curl with hips flexed. Targets the inner hamstrings differently.

BeginnerSeated leg curl machine3 × 10–15
Seated Leg Curl demonstration thumbnail — Seated Leg Curl Tutorial | Hamstring Isolation Without Back Strain
HamstringsSeated leg curl machine

Seated Leg Curl

Demo · Adam Barker

Verified Seated Leg Curl demonstration by Adam Barker. Click to play.

How to do the Seated Leg Curl

  1. 1Chest against pad
  2. 2Curl heels to glutes
  3. 3Squeeze hard at top

Benefits of the Seated Leg Curl

  • Builds strength and size in the hamstrings through a full, controlled range of motion
  • A fixed, stable path so you can safely push close to technical failure
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services