FitCi
Seated Leg Curl is an isolation exercise for the legs: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: calves. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 4 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit on the machine so the upper pad secures your thighs and the lower pad sits behind your heels.
- Rest your back against the pad and grip the handles to stabilize your torso.
- Squeeze your hamstrings to pull your heels down under the seat.
- Pause briefly at the bottom, then return to the start under control.
Coaching tip
Rest your back against the pad, keep your knees fixed, and curl your heels down and under with control.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.