Legs · Isolation Exercise
Leg Curl (Lying or Seated)
The Leg Curl (Lying or Seated) is an isolation exercise that primarily trains the Hamstrings. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Machine
Beginner
Muscles worked
Hamstrings — primary
How to perform the Leg Curl (Lying or Seated)
1
Set up
Pad on Achilles, hips pinned to the bench.
2
Execute
Squeeze hamstrings to curl — no hip lift.
3
Form check
Lower under control through the full range.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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