How to do a Standing Leg Curl

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Standing Leg Curl

Sets Logged
334,645
Popularity Rank
339th
Difficulty
Beginner
Hamstrings Strength
91 mSCORE 21st
Equipment Required
  • Photo of Leg Curl Machine
    Leg Curl Machine

Target muscles worked

Primary Muscles
Hamstrings
Secondary Muscles
None

Instructions for Proper Form

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 Form 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.

Weight & 1 Rep Max Calculator

Average Standing Leg Curl standards by male, female, weight, age and height

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
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    35
    lbs
    45
    lbs

Enter your stats to calculate your Reps & Weight

How is this calculated?

Alternative Exercises to Standing Leg Curl

Filter By

  1. 1. Seated Leg Curl

    Photo of Seated Leg Curl being performed
    98.8 mSCORESWAPPED 14,229 TIMES

    Seated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.

  2. 2. Lying Hamstrings Curl

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    95.8 mSCORESWAPPED 6,604 TIMES

    Lying Hamstring Curl is a weighted, 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. 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.

  3. 3. Dumbbell Romanian Deadlift

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    97.6 mSCORESWAPPED 2,822 TIMES

    This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.

  4. 4. Dumbbell Romanian Deadlift to Shrug

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    68.5 mSCORESWAPPED 1,415 TIMES

    The Dumbbell Romanian Deadlift to Shrug combines the hamstring and glute focus of the RDL with upper back strengthening via a shrug. Executing a hip hinge with dumbbells, followed by a shoulder shrug at the top, this exercise effectively targets the posterior chain and traps. It's an efficient way to enhance lower body strength and upper back muscle definition in one movement.

  5. 5. Dumbbell Romanian Deadlift to Bent Over Row

    Photo of Dumbbell Romanian Deadlift to Bent Over Row being performed
    67.9 mSCORESWAPPED 1,363 TIMES

    The Dumbbell Romanian Deadlift to Bent Over Row is a compound exercise that effectively targets the posterior chain, including the hamstrings and glutes, followed by the upper back and lats during the rowing component. Beginning with a dumbbell in each hand, you hinge at the hips to lower the dumbbells towards the ground, keeping your back flat. Once in the bent-over position, you perform a row by pulling the dumbbells towards your torso, then return to the standing position. This combination exercise enhances lower body strength and flexibility while simultaneously improving upper body muscle definition and back strength, making it a comprehensive and efficient workout option.

  6. 6. Kettlebell Sumo Squat

    Photo of Kettlebell Sumo Squat being performed
    87.3 mSCORESWAPPED 1,346 TIMES

    Kettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.

  7. 7. Smith Machine Stiff-Legged Deadlift

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    84.6 mSCORESWAPPED 1,281 TIMES

    Smith Machine Stiff-Legged Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. The use of a Smith Machine restricts your range of motion, and adds stability to the movement. This allows you to focus on exertion, or learning the movement rather than focusing on stability.

  8. 8. Landmine Romanian Deadlift

    Photo of Landmine Romanian Deadlift being performed
    70.7 mSCORESWAPPED 1,137 TIMES

    Landmine Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlifts, this is a compound movement that primarily targets the hamstrings and glutes. The use of a landmine can add a small amount of stability to the movement compared to other equipment.

  9. 9. Kettlebell Swing

    Photo of Kettlebell Swing being performed
    87.3 mSCORESWAPPED 1,121 TIMES

    Kettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.

  10. 10. Dumbbell Romanian Deadlift to Calf Raise

    Photo of Dumbbell Romanian Deadlift to Calf Raise being performed
    63.1 mSCORESWAPPED 1,116 TIMES

    The Dumbbell Romanian Deadlift to Calf Raise is a compound exercise that effectively combines the hamstring and glute activation of the Romanian Deadlift (RDL) with the calf-strengthening benefits of a calf raise. Holding dumbbells, the movement starts with an RDL, hinging at the hips to lower the weights while keeping the back straight, then transitions into a calf raise by lifting onto the toes at the stand-up phase. This exercise not only targets the posterior chain but also improves lower leg strength and balance, making it ideal for those looking to enhance lower body power and stability in a single, efficient movement.