Standing Leg Curl
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The Standing Leg Curl is a machine-based exercise that isolates the hamstrings by curling one leg's heel toward the glute against resistance from a padded lever. It primarily targets the hamstrings to build strength, improve knee stability, and enhance posterior chain power. Ideal for beginners, home trainers, or those rehabbing lower body injuries seeking unilateral balance and endurance, it requires a standing leg curl machine with an adjustable ankle pad.
How to Perform Standing Leg Curl
- 1Adjust the standing leg curl machine so the ankle pad sits just above the back of one heel when standing at the machine, and select an appropriate weight.
- 2Stand facing the machine, gripping the handles for support, with your working leg's ankle positioned behind the pad and your standing knee soft (not locked).
- 3Keep your hips level and core braced—this is your starting position.
- 4Exhale as you curl the pad upward by flexing your knee, bringing your heel toward your glute and squeezing the hamstring at the top.
- 5Pause briefly at peak contraction without letting your hips rotate or your back arch.
- 6Inhale as you slowly lower the pad back to the starting position, keeping tension on the hamstring throughout the descent.
- 7Perform 8-12 reps, then switch the ankle pad to the opposite leg and repeat.
- 8Key form tips: Keep your hips stable and facing forward—avoid leaning or swinging into the movement. Common mistakes: using momentum to yank the weight up instead of a controlled contraction, or letting the pad snap back down between reps—control both directions.