What should I feel during Seated leg curl?

Hamstrings pull the pad down without hips lifting.

What are common mistakes with Seated leg curl?

Seat set too far; Rushing the eccentric

How do I progress Seated leg curl?

Add slow eccentric before adding stack weight.

What can I do instead of Seated leg curl?

Lying leg curl, Slider leg curl, Nordic curl

Seated leg curl

Knee aligned with pivot, thigh pad locked, toes relaxed.

family=leg curlpattern=knee flexionforce=pullmechanic=isolationequipment=machine

Muscles

muscle emphasis · training guidance

hamstringsPRIME

Primary: hamstrings
Supporting: None listed

Mechanics

Pattern: knee flexion
Equipment: machine
Geometry: Variable Range
Target feel: Hamstrings pull the pad down without hips lifting.
Progression: Add slow eccentric before adding stack weight.
Regression: Reduce range if cramping or hip lift appears.

Common errors

Seat set too far
Rushing the eccentric
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

The machine fixes the movement path, reducing stabilizer demand and letting you focus on the target muscle.

Substitutions

Lying leg curl
Slider leg curl
Nordic curl

Wall sit (60–90 s isometric) Same pattern: knee flexion · Antagonist pairing: hamstrings / quads
Hack squat Shared equipment: machine · Antagonist pairing: hamstrings / quads
Leg extension (3s eccentric) Shared equipment: machine · Antagonist pairing: hamstrings / quads
Leg press Shared equipment: machine · Antagonist pairing: hamstrings / quads
Pendulum squat Shared equipment: machine · Antagonist pairing: hamstrings / quads

See all 28 hamstrings exercises in the Atlas

Progression ladder

Beginner / regression: Reduce range if cramping or hip lift appears.
Standard: Seated leg curl
Advanced / progression: Add slow eccentric before adding stack weight.

Atlas metrics

Movement pattern: knee flexion
Primary target: hamstrings
Supporting muscles: None listed
Equipment: machine
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Seated leg curl?: Knee aligned with pivot, thigh pad locked, toes relaxed.
What should I feel during Seated leg curl?: Hamstrings pull the pad down without hips lifting.
What are common mistakes with Seated leg curl?: Seat set too far; Rushing the eccentric
How do I progress Seated leg curl?: Add slow eccentric before adding stack weight.
What can I do instead of Seated leg curl?: Lying leg curl, Slider leg curl, Nordic curl

Seated leg curl verified exercise line-art diagram.

Seated leg curl 5-frame range-of-motion animation

The movement · Knee 24°→111°

Seated leg curl: isolation pattern, 2000 ms rep trace, engine-derived.

Train Seated leg curl in Gym Mode → Browse the public Atlas →