How to do the machine seated leg curl

Step by step

1. Select the appropriate load.
2. Adjust the pad position. It should be against your Achilles' heels as you sit down.
3. Sit down, position the back of your lower legs against the pad, and grab the handles at your sides.
4. Bring your shoulders back, engage your abs, and inhale.
5. Bend your knees by contracting your hamstrings and breathe out.
6. Hold for a moment and slowly extend your knees as you breathe in.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the machine seated leg curl

• Hourglass3 × 12
• PHUL3 × 12
• PPLUL3 × 12
• Arnold Split3 × 12
• Upper / Lower Hypertrophy3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.