Strength Training · Bodybuilding
Standing Leg Curl
The standing leg curl trains your hamstrings by bending one knee at a time against machine resistance while your body stays supported.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the machine so your working knee lines up with its pivot when you stand in position.
- Position the roller against the back of your lower leg, just above your heel.
- Rest your pelvis against the support pad.
- Grasp the handles.
- Bend your working knee to bring your heel toward your buttock as far as comfortably possible.
- Lower the roller under control until your working leg is nearly straight.
Form cues
- Keep your standing knee soft.
- Keep your hips facing forward.
- Exhale as you curl.
Common mistakes
- Swinging the thigh backwardKeep your working thigh still so the movement comes from bending your knee.
- Arching your lower backGently brace your abdomen to keep your ribs over your pelvis.
- Bouncing through the repetitionReduce the weight until you can reverse direction smoothly without momentum.
Safety
Excessive resistance or forcing the curl beyond your comfortable range can strain your hamstrings or irritate your knee. A poorly positioned roller can put uncomfortable pressure on your Achilles tendon.
- Test the machine fit with a light warm-up set before adding weight.
- Return the lever fully to its resting stop before changing legs.
- Stop the set if you feel sharp pain or pressure at your knee or heel.
If standing balance is difficult, choose a seated version; if you have an existing knee or hamstring injury, get guidance from a physiotherapist first.
Muscles worked
Primary muscles
Equipment
- Standing Leg Curl Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per leg
- Rest
- 1 min
Start with your weaker leg and match its repetitions on the other side.