How to do a Standing Leg Curl

Authored by Fitbod

About Standing Leg Curl

Sets Logged
311,251
Popularity Rank
400th
Difficulty
Beginner
Hamstrings Strength
93 mSCORE 24th
Equipment Required
  • Photo of Leg Curl Machine
    Leg Curl Machine
Primary Muscles
Secondary Muscles
None

Instructions: How To

Standing Leg Curl is an isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. By performing this exercise with one leg at a time, you prevent the risk of compensating for strength discrepancies between sides. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

  1. Position your left knee onto the pad so that the knee is flexed to 90 degree while extending your right leg and positioning the lower pad on the back of your lower leg 2-3” above your ankle.
  2. Brace your core to maintain a neutral spine and slightly lean your torso forward to grab ahold the support handles.
  3. Keep your right ankle flexed to 90 degrees as you begin to raise the pad in an upward arc by flexing your right knee.
  4. Keep your right thigh stationary as you complete full flexion of your right knee before returning to the starting position and repeating with the opposite side.

Common Mistakes

  • Overusing Machines

    Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps