Quick Answer
Standing Leg Curl is a beginner strength exercise that targets your hamstrings. It uses a machine. Adjust machine pad above back ankle.
Video Tutorial
How to Perform the Standing Leg Curl
- 1
Adjust machine pad above back ankle.
- 2
Stand facing machine, lean forward slightly.
- 3
Place front right thigh against pad.
- 4
Grip handles.
- 5
Curl right leg up bending knee.
- 6
Keep upper leg still.
- 7
Squeeze hamstring.
- 8
Lower slowly.
- 9
Repeat reps, switch legs.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Standing Leg Curl isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Standing Leg Curl work?
The Standing Leg Curl primarily works your hamstrings. Secondary muscles include the calves and glutes.
What equipment do I need for the Standing Leg Curl?
The Standing Leg Curl needs a machine. You can perform it at home or at the gym as long as you have what's listed.
Is the Standing Leg Curl suitable for beginners?
Yes. The Standing Leg Curl is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Standing Leg Curl should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Standing Leg Curl every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.