Fysiqal

Isolation · Beginner

Seated Leg Curl

Isolation isolation exercise using machine.
Seated Leg Curl demonstration (no audio).
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Machine
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

Free account. Log your sets of Seated Leg Curl and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Seated Leg Curl

Cues reviewed by Kwabena Osei on

Setup

Seated with your legs extended, the pad resting against the back of your lower legs near your ankles, thigh pad secured over your knees.

  1. Curl your heels down and under the seat by flexing your knees.

  2. Point your toes as you curl to minimize calf involvement and keep the emphasis on your hamstrings.

  3. Lower under control back to a full stretch.

Common mistakes

  • Using momentum to jerk the weight through the first part of the range instead of a smooth, controlled curl.

  • Loading up near-maximal weight for a low-rep test -- the same RM-loading caution that applies to the lying version applies here too.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee flexionprimary action

    Biceps femoris long head (prime mover, high emphasis); Biceps femoris short head (prime mover, high emphasis); Semitendinosus (prime mover, high emphasis); Semimembranosus (prime mover, high emphasis); Gastrocnemius (synergist, moderate emphasis); Gracilis (synergist, low emphasis); Sartorius (synergist, low emphasis)

  • Knee internal rotationsecondary action

    Semitendinosus (synergist, low emphasis); Semimembranosus (synergist, low emphasis)

  • Knee external rotationsecondary action

    Biceps femoris long head (synergist, low emphasis); Biceps femoris short head (synergist, low emphasis)

Related exercises

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.