Seated Leg Curl
The Seated Leg Curl is a machine exercise that primarily targets the hamstrings. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Seated Leg Curl
- 1Sit on the leg curl machine with your back against the pad, adjust the seat so your knees line up with the machine’s joint, and set the lower pad just above your heels or ankles with your feet hip-width and toes pointing forward. Hold the handles, sit up tall, and keep your knees slightly bent, not locked straight.
- 2Press your lower legs down to bring your heels toward your butt, squeezing the backs of your thighs for about a second at the bottom while you breathe out. Slowly let the weight come back up in 2–3 seconds without your hips lifting off the seat, breathing in as your legs return to the start.
Coach tips
- Keep your lower back gently against the pad and your hips down so the work stays in your hamstrings, not your lower back.
- Use a weight you can move with smooth, controlled motion—avoid jerking or letting the weight slam back up.
- If you feel pressure in your knees instead of the backs of your thighs, stop and adjust the pad so it rests higher on your lower legs, not on your joints.
Train hamstrings smarter
One rep, one set. Hypro turns the Seated Leg Curl into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Seated Leg Curl weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Seated Leg Curl fits right into proven hypertrophy and strength templates.
For optimal hamstrings hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
