Exercise
Standing Leg Curl
Also known as: standing hamstring curl, machine standing curl, one leg standing curl, standing single leg curl
Standing Leg Curl is a isolation exercise for the hamstrings. Main target: biceps femoris. Also works: semitendinosus & semimembranosus. Equipment: machine.
Muscles worked
How to do it
- Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 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.
Similar exercises
Machine Kneeling Leg Curl
Machine
Biceps femoris
Reverse Hyperextension
Machine
Biceps femoris
Glute Ham Raise
Machine
Biceps femoris
Lying Leg Curls
Machine
Biceps femorisSemitendinosus & semimembranosus
Seated Leg Curl
Machine
Semitendinosus & semimembranosus
Leg Extensions
Machine
Rectus femorisVastus lateralisVastus medialis
Alternatives with other equipment
Ball Leg Curl
Exercise ball
Biceps femoris
Floor Glute-Ham Raise
Bodyweight
Biceps femoris
Platform Hamstring Slides
Other
Biceps femoris
Stiff-Legged Dumbbell Deadlift
Dumbbell
Biceps femoris
Alternating Hang Clean
Kettlebell
Biceps femoris
Hamstring-SMR
Foam roll
Biceps femoris
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.