Seated Leg Curl
In short
The seated leg curl trains your hamstrings. You need a machine, and do 8 to 15 reps per set. Mitta rates it S.
At a glance
- Main muscle
- Hamstrings
- Equipment
- Machine
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Lean your torso forward for extra stretch.
- Thigh pad snug.
- Return slowly to full extension.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating S
Direct evidence: seated (hip flexed) gave more hamstring growth than lying.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Lying Leg Curl · Machine · rating A
- Nordic Hamstring Curl · Bodyweight · rating B
- Romanian Deadlift · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the seated leg curl.
Let Mitta set the weight.
Mitta plans the seated leg curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
seated leg curl
What muscles does the seated leg curl work?
The seated leg curl mainly trains your hamstrings.
How many reps of the seated leg curl should I do?
Mitta plans the seated leg curl at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the seated leg curl?
Good alternatives that train the same muscle are the lying leg curl, Nordic hamstring curl and Romanian deadlift.
Is the seated leg curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the seated leg curl have rating S?
Direct evidence: seated (hip flexed) gave more hamstring growth than lying.