Hamstrings exercise
Seated Leg Curl
Knee curl on a seated machine to isolate the hamstrings.
- Primary muscleHamstrings
- EquipmentMachine
- TypeIsolation
- LevelBeginner
- Hamstrings
- Machine
How to do the Seated Leg Curl
4 steps, in the order you do them.
- Adjust the backrest so your knees line up with the machine's axis and the pad sits over your ankles.
- Lower the lock over your thighs and grab the handles.
- Bend your knees, bringing your heels down and back, and hold for one second.
- Return in a controlled way until your legs are almost straight.
Muscles worked
Alternatives to the Seated Leg Curl
They work the hamstrings with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 15 of the 36 routines.
- Beginners3 × 10–12
- Experienced3 × 10–12
- Rest1:00 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 2 Days | Beginner | 3 × 10–12 | 1:30 |
| Beginner Full Body 3 Days | Beginner | 3 × 10–12 | 1:15 |
| Back to the Gym 3 Days | Beginner | 2 × 10–15 | 1:15 |
| Express Full Body 3 Days | Beginner and intermediate | 2 × 10–12 | 1:00 |
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 10–12 | 1:30 |
| Intermediate PPL 6 Days | Intermediate | 3 × 12–15 | 1:30 |
| Intermediate Full Body 3 Days | Intermediate | 2 × 10–15 | 1:15 |
| Hamstring specialization | Intermediate and advanced | 4 × 10–12 | 1:30 |
Rest between sets, in minutes. And 7 more routines in the app.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
Routines that include the Seated Leg Curl
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Back to the Gym 3 Days3 days · 45 min · BeginnerSee routine →
More hamstrings exercises
Nordic CurlHamstrings · Bodyweight
Lying Hamstring CurlHamstrings · Machine
Cable Leg CurlHamstrings · Cable machine
Standing Hamstrings StretchHamstrings · Bodyweight
Frequently asked questions
What muscles does the Seated Leg Curl work?
The Seated Leg Curl works mainly the hamstrings.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 10 to 12 reps with 1 minute and 15 seconds of rest. With more experience, 3 sets of 10 to 12 reps with a minute and a half of rest.
Which routines include the Seated Leg Curl?
It appears in 15 of the 36 Mobbe routines, such as Beginner Full Body 2 Days, Beginner Full Body 3 Days, and Back to the Gym 3 Days.