• MAIN MUSCLES: Hamstring
  • EXERCISE TYPE: Isolating-(Single-Joint)   
  • EXPERIENCE LEVEL: Beginner Mid-level

The seated leg curl is an isolating movement that targets the muscles in the back of the thigh (hamstrings). Lying leg curl and standing leg curl are similar to exercises. The hamstrings over the quads usually receive little attention, but without well-trained hamstrings, your leg muscles won’t look really well developed.

The seated leg curl is a fairly common exercise that both men and women love to do when training their legs. It is quite simple in terms of execution technique, and besides, it is quite safe and can be performed even by beginners and people with problems with knee joints or hamstrings (with a moderate burden).


  1. Adjust the arm of the machine to suit your height and sit on the machine with your back against the back support.
  2. Place your shins on the top of the tiller arm roller (your feet are on the treadmill roller just below your shins) and secure a platform on your knees that rests on your thighs just above your knees. Then grab the side handles on the machine, socks straight (or you can also use any of the other two positions described at the beginning of the chapter), and make sure you can fully straighten your legs forward. Lean your back slightly. This is your starting position.
  3. As you exhale, bend your knees, push on the roller of the simulator and try to move the lever as close as possible to the back of the thighs. Keep your body stationary throughout the exercise. Keep your legs bent for a second.
  4. While inhaling, slowly return to the starting position.
  5. Repeat these steps for the recommended number of repetitions