Standing Leg Curl
Isolate and strengthen your hamstrings with the Standing Leg Curl. A simple, effective exercise for leg day!
The Standing Leg Curl mainly works the hamstrings, with help from the calves / shins and glutes & hips. You'll need: seated leg curl machine or resistance bands.
Required Equipment
Standing Leg Curl Muscles Worked
Primary
Hamstrings
Secondary
Upper Calf (gastrocnemius); Glutes (gluteus maximus)
Standing Leg Curl Variations and Alternatives
How to do the Standing Leg Curl
Stand facing a leg curl machine with your right leg hooked under the padded lever. If using a resistance band, secure it to a low point and loop it around your right ankle.
Stabilize your body by holding onto the machine's support or any sturdy object if using a resistance band.
Keeping your left leg slightly bent for balance, exhale as you curl your right leg up towards your buttocks as far as possible without moving your thighs.
Squeeze your hamstring at the top of the movement for a moment.
Inhale as you slowly lower the leg back to the starting position, controlling the movement throughout.
Complete all reps on one leg before switching to the other leg.
Ensure that your movements are controlled and your pelvis remains stationary to avoid any lower back stress.
Adjust the weight or resistance as necessary to suit your fitness level.
Remember to perform a warm-up before engaging in this exercise and to consult with a fitness professional if you're new to this movement or have any existing health conditions.
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Standing Leg Curl FAQs
What muscles does the Standing Leg Curl work?
The Standing Leg Curl mainly works the hamstrings, with help from the calves / shins and glutes & hips. The main muscles are the hamstrings.
What equipment do you need for the Standing Leg Curl?
Seated leg curl machine or resistance bands.
What workout day should the Standing Leg Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Leg Curl variations and alternatives?
Similar exercises include the Alternating Hamstring Sky Punch Curl, Alternating Hamstring Double-Kick Curl, Alternating Hamstring Punch Curl and Assisted Partial-Range Nordic Partner Curl.
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