How to do a Standing Leg Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Standing Leg Curl
Leg Curl Machine
Workouts with Standing Leg Curl
Target muscles worked
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.
- 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.
- Brace your core to maintain a neutral spine and slightly lean your torso forward to grab ahold the support handles.
- Keep your right ankle flexed to 90 degrees as you begin to raise the pad in an upward arc by flexing your right knee.
- 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.
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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
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Alternative Exercises to Standing Leg Curl
1. Seated Leg Curl
98.8 mSCORESWAPPED 14,292 TIMESSeated 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.
- Beginner
- Hamstrings
- Leg Curl Machine
2. Lying Hamstrings Curl
95.8 mSCORESWAPPED 6,203 TIMESLying 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.
- Beginner
- Hamstrings
- Leg Curl Machine
3. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 2,412 TIMESThis 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.
- Beginner
- Hamstrings
- Dumbbells
4. Dumbbell Romanian Deadlift to Shrug
68.5 mSCORESWAPPED 1,101 TIMESThe 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.
- Beginner
- Hamstrings
- Dumbbells
5. Smith Machine Stiff-Legged Deadlift
84.6 mSCORESWAPPED 1,039 TIMESSmith 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.
- Beginner
- Hamstrings
- Smith Machine
6. Dumbbell Romanian Deadlift to Bent Over Row
67.9 mSCORESWAPPED 1,013 TIMESThe 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.
- Beginner
- Hamstrings
- Dumbbells
7. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 937 TIMESKettlebell 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.
- Intermediate
- Hamstrings
- Kettlebells
8. Dumbbell Romanian Deadlift to Calf Raise
63.1 mSCORESWAPPED 874 TIMESThe 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.
- Beginner
- Hamstrings
- Dumbbells
9. Landmine Romanian Deadlift
70.7 mSCORESWAPPED 874 TIMESLandmine 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.
- Beginner
- Hamstrings
- Barbells
- Landmine
10. Kettlebell Swing
87.3 mSCORESWAPPED 798 TIMESKettlebell 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.
- Intermediate
- Hamstrings
- Kettlebells