Seated Leg Curl (Machine)
Complete guide to Seated Leg Curl (Machine). Learn proper form, technique, and execution. Targets Hamstrings — Outer Hamstring, Inner Hamstring. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Seated Leg Curl (Machine)
Add the appropriate amount of weight and sit on the seated leg curl machine.
Place your legs on top of the pad and sit tall with your back against the support.
Grip the handles on either side for stability.
Engage your abs and take a breath.
Curl your legs down by bending your knees, squeezing your hamstrings at the bottom and exhale.
Slowly raise your legs back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |