Seated Leg Curl
The Seated Leg Curl primarily works the Biceps Femoris (Long Head), Semimembranosus, Semitendinosus, with secondary activation of the Biceps Femoris (Short Head) and stabilizer support from the Rectus Abdominis. It is a machine isolation exercise at beginner difficulty.
The Seated Leg Curl is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the Biceps Femoris (Long Head), Semimembranosus, Semitendinosus, with secondary engagement of the Biceps Femoris (Short Head). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Seated machine leg curl with pad on thighs emphasizing hamstrings.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Semimembranosus, Semitendinosus |
| Secondary | Biceps Femoris (Short Head) |
Muscles Worked
The Biceps Femoris (Long Head), Semimembranosus, and Semitendinosus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Femoris (Short Head) assists as a secondary mover, contributing to force production without bearing the primary load. The Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Semimembranosus (hamstrings)
- Primary Muscle Semitendinosus (hamstrings)
Secondary Muscles
- Secondary Muscle Biceps Femoris (Short Head) (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Adjust machine seat and pads to fit body.
- Sit or position body in machine.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Biceps Femoris (Long Head), Semitendinosus, Semimembranosus.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head), Semimembranosus, Semitendinosus) and can be substituted based on your equipment or variation preferences.
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