Standing Leg Curl
Muscles worked
Instructions
- 1Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
- 2Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
- 3As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
- 4As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
- 5Perform the same exercise now for the left leg.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Standing Leg Curl
The standing leg curl is a unilateral isolation exercise that directly targets the hamstrings through knee flexion, with the torso tilted slightly forward to optimize their recruitment. Working one leg at a time allows full focus on the contraction and helps correct the strength imbalances often found between the two sides, making it an excellent complement to bilateral movements like the stiff-legged deadlift. The machine guides the movement precisely, allowing effective hamstring isolation without lower back or glute compensation, a key point for properly targeting a muscle group that is often underdeveloped compared to the quadriceps.
check_circleBenefits
- check_circleEffectively isolates the hamstrings through knee flexion
- check_circleFixes strength imbalances between the two legs
- check_circlePairs well with posterior chain movements like the deadlift
- check_circleLow compensation risk thanks to the guided path
lightbulbExecution tips
- lightbulbKeep the torso's forward lean stable throughout the movement
- lightbulbDon't lift the thigh off the pad as you curl the leg up
- lightbulbHold a one-second contraction at the top of the movement
- lightbulbWork both legs with the same number of repetitions
warningCommon mistakes
- warningUsing hip momentum to cheat the rep
- warningLifting the thigh off the pad, which reduces effectiveness
- warningChoosing too heavy a load that prevents controlling the movement
- warningNeglecting the weaker leg by skipping sets on it
helpFrequently asked questions
Why work one leg at a time?expand_more
It allows better focus on the contraction and more effectively corrects imbalances between the two legs.
What torso lean is recommended?expand_more
About 30-45 degrees forward, since this position favors hamstring recruitment.
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