Standing Leg Curl
A machine leg curl done standing and bent forward at the waist, curling one leg at a time. It suits beginners wanting to isolate the hamstrings without lying down.
- Primary musclesHamstrings
- Secondary musclesnone listed
- EquipmentMachine
- LevelBeginner · isolation
How to do the standing leg curl
- Adjust the machine lever to your height and position yourself bent forward at the waist.
- Rest the pad of the lever on the back of one leg, just below the calf.
- Grip the side handles and keep your leg fully stretched as your starting position.
- Curl your working leg up as far as possible without lifting the thigh off the pad.
- Hold the fully contracted position for a second, feeling the hamstring working.
- Lower back down slowly to the starting position, then repeat on the other leg.
Original library instructions (5 steps)
- Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30 to 45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
- Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
- As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
- As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
- Perform the same exercise now for the left leg.
Common mistakes
- Lifting the thigh off the pad; keep it pressed down so the hamstring does the work.
- Standing too upright instead of bending forward; the forward lean helps target the hamstrings better.
- Rushing the return; lower the leg slowly instead of letting the weight drop.
- Skipping one leg or doing uneven reps; match the sets and reps on both sides.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps per leg, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps per leg, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per leg, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Hold the handles firmly for balance since the bent forward position takes some getting used to.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the standing leg curl good for beginners?
Yes. The machine guides the movement and supports your balance, so beginners can focus on curling the leg without needing to lie down.
What muscles does the standing leg curl work?
It isolates the hamstrings, training each leg on its own through a full range of knee flexion.
