Build Strong, Sculpted Hamstrings with Seated Leg Curls — CPT Approved

Sure, it's satisfying training the front side of your body — looking in the mirror, admiring your hard work. But the backside deserves equal attention to limit muscle imbalances, reduce the risk of injury, and build a strong, well-rounded body that can perform.

That's where your seated leg curls come in. This simple, effective exercise targets your hamstrings to help build strength and balance in your lower body. We'll cover how to do them with perfect form, plus benefits, alternatives, and how they compare to a lying leg curl if you're working with the Leg Extension & Leg Curl Bench Attachment in your own home gym.

How to Do a Seated Leg Curl with Proper Form

While seated leg curl equipment will vary, here's a general guideline for how to set up and tackle this exercise with perfect form.

• Adjust the seat so that when your back is against the backrest, your knees line up with the machine's pivot point. Then, adjust the lower padding to reach your ankles.
• Lower the thigh or shin pad until it's comfortably pressed against either your thighs or upper shin (depending on the type of machine you're working with.)
• Choose your weight, engage your core, and hold onto the handles for support as you drive your heels into the lower pad, curling the weight until your legs bend at about 90 degrees.
• Return to start with control.

Seated Leg Curl Muscles Worked and Benefits

The seated leg curl is an isolation exercise for your hamstrings, meaning it's designed to primarily target the muscles on the back of your thighs with minimal involvement from other muscle groups.

It primarily targets the three main muscles that make up your hamstrings: the biceps femoris, semitendinosus, and semimembranosus — which all help to bend the knee and extend the hip. The gastrocnemius (calf muscle), which helps with knee flexion, also gets in on the fun through this movement.

Beyond targeting your hamstrings, the seated leg curl has these benefits:

• Supports knee stability
• Improves athletic performance
• Promotes muscle growth
• Beginner-friendly exercise

Seated Leg Curl Alternative

You may not have access to a leg curl machine, but we've got you covered with alternatives you can tackle to target your hamstrings whether you're working with a barbell, dumbbells, kettlebells, a GHD, glute ham roller, or a Smith machine.

Romanian Deadlift (RDL)

Equipment: Barbell, dumbbells, or a Smith machine

This lift lights up your posterior chain — your hamstrings, glutes, and erector spinae — with your abs, obliques, forearms, and grip tapping in on the fun. As you lift the barbell (dumbbells work too), be sure to keep the bar close to your legs — skimming your shins — to limit unnecessary strain on your lower back.

Lying Leg Curl

Equipment: Lying leg curl machine or Leg Extension & Leg Curl Bench Attachment

This is an isolation exercise that targets the hamstrings from a prone — face down — position. Contract your hamstrings and curl your heels in towards your glutes, then return back to start with control. If working with the REP® Leg Extension & Leg Curl Bench Attachment, be sure to use a compatible adjustable weight bench like the BlackWing™ or Nighthawk™.

Good Morning

Equipment: Barbell or Smith machine

The hamstrings and gluteus maximus are the man focus with this move, but the back, core, and calves also pitch in to stabilize your body under load. Hinge at your hips while keeping a neutral spine, then drive through your feet to return to a standing position. Keep the movement controlled, with a manageable weight, to keep the emphasis on your posterior chain.

Glute-Ham Raise

Equipment: GHD

This exercise primarily targets the hamstrings and glutes, while your lower back and core tap in to keep your body stable. Start with knees bent and lower your torso with control. Then, use your hamstrings and glutes to pull yourself back up. This is a great move for building hamstring strength, improving hip extension, and improving eccentric hamstring strength which is important for controlling the leg during high-speed movements.

Supine Leg Curls

Equipment: Glute Ham Roller

A glute ham roller (or even floor sliders or a medicine ball) allow you to tackle leg curls from the floor. Place your heels on the shelf of the roller, lay back, bend your knees at 90 degrees, and lift your hips off the ground, creating a straight line from shoulders to knees. Slowly work the glute ham roller away from your body, then engage your hamstrings to roll it back in towards your glutes.

Read More: 10 Best Glute Hamstring Exercises You Can Do with a Glute Ham Roller

Kettlebell Swings

Equipment: Kettlebells

This dynamic movement is a posterior chain powerhouse — targeting your glutes, hamstrings, back, and calf muscles. Engage your core and maintain a neutral spine as you drive the hips forward, using the momentum from the drive to swing the kettlebell up.

Takeaway

Seated leg curls are a simple and effective way to isolate your hamstrings and build lower-body strength on your backside. Add them to your leg day to give your hamstrings the attention they deserve. But if you don't have access to a seated leg curl machine, fear not. You can still give your hammies some targeted TLC with a wide range of alternatives featuring equipment you may already own.

FAQs

Seated vs. lying leg curls: Which is better?

At the end of the day, the exercise that you have access to, can do consistently, and are able to perform without pain, is the best exercise for you to tackle. However, if you have both a seated and lying leg curl at your disposal, the seated leg curl has been shown to place the hamstring under tension at a longer muscle length, which can benefit hamstring muscle growth when compared to the lying leg curl. That being said, if you experience back pain, the lying leg curl can help take stress off your lower back by keeping your hips in a more neutral position throughout the exercise.

How many sets and reps should I do in the seated leg curl?

Aim for 3-4 sets of 8-15 reps with a weight that makes the last few reps feel challenging, but you're still able to complete with good form. Lower rep ranges aren't typically recommended for single joint exercises like this because heavy loads can put unnecessary stress on the knee joint.