Is the seated leg curl better than the lying leg curl?

The seated version places the hamstrings in a more elongated position at the hip, which some studies suggest may lead to slightly better muscle growth compared to the lying version.

Why do my calves cramp during this exercise?

Calf cramping often occurs if you are excessively flexing your feet. Try keeping your feet in a neutral position or slightly pointed to shift the focus entirely to the hamstrings.

How heavy should I lift on this machine?

Focus on a weight that allows for a full range of motion and a controlled two-second negative. Form is more important than load for isolation movements like the leg curl.

How to Perform Seated Leg Curls: Form and Guide

Master the seated leg curl with our expert guide. Learn proper form, avoid common mistakes, and maximize hamstring growth with this essential isolation move.

How to Perform

Adjust the back pad so your knees align perfectly with the machine's pivot point while your back remains flat against the support.
Place your lower legs on top of the padded lever so the roll sits just above your heels and secure the lap pad firmly against your thighs.
Grasp the handles at your sides to stabilize your upper body and ensure your hips do not lift during the movement.
Exhale as you curl your legs downward toward the bottom of the machine by contracting your hamstrings.
Pause for a moment at the peak of the contraction when the lever is closest to the seat.
Inhale as you slowly return the weight to the starting position, maintaining tension on the muscles throughout the ascent.

Common Mistakes

Allowing the lower back to arch or the hips to lift off the seat
Using momentum to swing the weight rather than controlled muscle contractions
Setting the ankle pad too high on the calves rather than just above the heels
Failing to go through a full range of motion at the top of the movement

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gastrocnemius
Sartorius
Gracilis

Related Guides

Hamstrings · Legs