Seated Leg Curl
- Primary musclesHamstrings
- EquipmentMachine
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Seated Leg Curl".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsAdjust the machine to your height so your back rests fully against the pad.
Place your lower legs on the roller just above your heels, and lock the thigh pad down over your lower thighs, just above the knees.
Hold the side handles, extend your legs in front of you, and keep your toes pointing up. This is your start position.
Exhale and bend your knees, pulling your heels down and back as far as you comfortably can while your torso stays still.
Hold for a second at the bottom of the curl.
Inhale and let the roller rise slowly back to the start, then repeat for the planned reps.
Lifting your hips or rocking your torso means the load is too heavy. Reduce it so only the knees bend.
Changing your foot position, such as pointing your toes slightly in or out, alters the feel of the movement.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.