Standing Leg Curl
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The Standing Leg Curl is a bodyweight strength exercise that isolates the posterior thighs by flexing one knee at a time while standing on the opposite leg, mimicking a hamstring curl without equipment. 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.
How to Perform Standing Leg Curl
- 1Stand tall with feet hip-width apart, knees soft (not locked), hands on hips or at sides for balance.
- 2Shift weight slightly onto one leg, keeping the other foot flexed and knee straight.
- 3Bend the working knee to lift your heel toward your glutes, curling the foot up as high as possible without arching your back.
- 4Exhale as you curl the heel up, squeezing the hamstring at the top.
- 5Inhale as you slowly lower the foot back to the starting position, keeping tension in the hamstring.
- 6Perform 8-12 reps per leg, then switch sides.
- 7Key form tips: Keep hips stable and facing forward—avoid leaning or swinging. Maintain a neutral spine; do not arch your lower back. Control the descent to maximize hamstring engagement. Common mistake: Using momentum instead of muscle contraction.