Library / Hamstrings
Seated Machine Leg Curl
Machine · Isolation · Isolation
Hamstrings Calves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings
- Secondary muscles
- Calves
- Equipment
- Machine
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Lock the thigh pad tightly over your quads to hold your hips flexed (maximising hamstring stretch).
- Curl your heels all the way under the seat and pause for 1 second.
- Control the eccentric phase over 2 to 3 seconds into a full stretch.
Joint & safety considerations
No specific joint contraindications are flagged for Seated Machine Leg Curl. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Hang Snatch | Barbell swap | Barbell |
| Dumbbell Clean | Dumbbell swap | Dumbbell |
| Glute Ham Developer Hip Extension | Bodyweight swap | Bodyweight |
| Inchworm | Bodyweight swap | Bodyweight |
| Resistance Band One Leg Kickback (Bent Position) | Bands swap | Bands |
| Resistance Band Standing Balance Glute Kickback | Bands swap | Bands |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.