Should I flex or point my toes during the movement?

Keeping your feet in a neutral or slightly dorsiflexed position usually helps maximize hamstring engagement and prevents the calves from taking over the lift.

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

The seated version places the hip in a flexed position, which puts the hamstrings under greater stretch and generally leads to superior muscle activation compared to the lying version.

How heavy should I go on this exercise?

Focus on moderate weight with higher repetitions, typically 8 to 15 reps, as the hamstrings respond well to time under tension and strict form.

How to Do Seated Leg Curls: Form and Technique Guide

Master the seated leg curl with our expert guide. Learn proper machine setup, step-by-step form, and common mistakes to build stronger hamstrings.

How to Perform

Adjust the backrest so your knees align exactly with the machine's pivot point while your back remains flat against the pad.
Place your lower legs on top of the padded lever so it sits just above your heels, then lower the lap brace firmly against your thighs.
Grasp the handles at your sides and engage your core to prevent your hips from lifting off the seat during the movement.
Contract your hamstrings to pull the lever down and back toward your glutes in a smooth, controlled arc.
Squeeze your hamstrings at the bottom of the movement for one second before slowly returning the weight to the starting position.
Maintain tension on the muscles by stopping just short of a full lockout at the top of the repetition.

Common Mistakes

Allowing the lower back to arch or the hips to rise off the seat
Using momentum to swing the weight rather than controlling the eccentric phase
Improperly aligning the knees with the machine's axis of rotation
Setting the lap pad too loose which reduces stability and force production

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gastrocnemius
Gracilis
Sartorius

Related Guides

Hamstrings · Legs