HyperBody
Exercise library · Legs

Standing Leg Curl.

Standing machine curl that isolates one hamstring at a time.

BeginnerMachine
Standing Leg Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Hamstrings
Secondary
Calves (gastrocnemius)
The play-by-play

How to do it.

  1. Step 01

    Set the machine and stand against the support

  2. Step 02

    Hook one ankle behind the pad

  3. Step 03

    Curl the heel toward the glute

  4. Step 04

    Squeeze the hamstring at the top

  5. Step 05

    Lower under control

  6. Step 06

    Finish reps then switch legs

What separates good from great

Pro cues.

  • Keep the hips against the pad

  • Avoid swinging the torso

  • Match reps on both legs