Step by step
- Adjust the backrest so your knees line up with the pivot.
- Place the lower roller behind your ankles and lower the thigh pad.
- Bend your knees, bringing your heels down and back.
- Return slowly until your legs are almost straight.
Tip: Leaning slightly forward stretches your hamstrings more.
Common mistakes
Tighten the thigh pad so your thighs don't lift.
Control the return.
Adjust the backrest to line up your knees with the pivot.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is it better than the lying version?
It works your hamstrings in a more stretched position, which helps build muscle. Both are good.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add seated leg curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.