Seated Leg Curl (Machine)
Trains the hamstrings. You need a machine. 5 of our free programs use it, across 30 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Seated Leg Curl (Machine)
These numbers are counted from the programs themselves, not averaged off the internet.
5of our 50 programs use it
3×10–12the shape they run most (17 sessions)
1:30typical rest between sets
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| GZCL: Jacked & Tan 2.0 | Lower — Deadlift, Lower — Deadlift — 1RM Test (update your TMs after) | 1×18 3×18+ AMRAP1×16 3×16+ AMRAP+4 more on the program page | Fixed weights |
| High Frequency PPL | Legs B — Posterior Chain | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Juggernaut Method 2.0 | Deadlift — Accumulation — Tens Wave, Deadlift — Intensification — Tens Wave +14 | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Lower Hypertrophy | 2×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Lower | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
AMRAP means as many reps as you can manage on that set. Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Seated Leg Curl (Machine) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Seated Leg Curl (Machine) trains
Technique
How to do the Seated Leg Curl (Machine)
- Sit on the machine with your back against the backrest and your legs fully extended. Adjust the backrest and leg pads so the pad rests just above your heels.
- Pull your heels down by bending your knees until the pad reaches down as far as possible.
- Pause for a second, then slowly return to the starting position.
- Repeat for the desired repetitions.
Form cues
Getting it right
- Exhale as you curl and inhale as you return to the starting position.
- Do not let the weight stack drop; control the descent movement for maximum muscle activation.
- Keep your toes pointed forward throughout the exercise.
Substitutes
Swap Seated Leg Curl (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Seated Leg Curl (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.