Standing Leg Curl tutorial
The standing leg curl is an isolation exercise for the hamstrings that works each leg separately. Training one leg at a time helps fix imbalances between legs and puts less stress on the lower back than the lying version.
How to perform
- Adjust the machine so the lower pad sits just above your heel at the back of your ankle.
- Stand facing the machine, hold the handles and rest your thigh against the front pad.
- Keep your standing knee slightly bent and brace your core.
- Bend your knee to curl your heel toward your glutes.
- Squeeze your hamstring at the top and pause briefly.
- Lower the leg slowly and switch legs after the set.
Breathing: Exhale as you curl your heel up and inhale as you lower.
Key tips
- Keep your hips still and facing forward.
- Pull your toes toward your shin to better engage the hamstring.
- Take the lowering phase slowly.
Common mistakes
- Arching the lower back and lifting the thigh off the pad.
- Swinging the leg and using momentum.
- Dropping the weight quickly at the bottom.
Safety: People with hamstring or knee injuries should use light weight in a pain-free range and stop if they feel cramping or pain at the back of the thigh.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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