Exercise library · Legs
Standing Leg Curl.
Standing machine curl that isolates one hamstring at a time.
Also known as: Standing Hamstring Curl
BeginnerMachine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Set the machine and stand against the support
- Step 02
Hook one ankle behind the pad
- Step 03
Curl the heel toward the glute
- Step 04
Squeeze the hamstring at the top
- Step 05
Lower under control
- 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
Common questions
Questions, answered.
- What is the Standing Leg Curl?
- Standing machine curl that isolates one hamstring at a time.
- What muscles does the Standing Leg Curl work?
- The Standing Leg Curl primarily works your hamstrings. It also recruits your calves (gastrocnemius) as secondary movers.
- What equipment do I need for the Standing Leg Curl?
- You need a machine to perform the Standing Leg Curl.
- How many sets and reps should I do for the Standing Leg Curl?
- A typical prescription for the Standing Leg Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Standing Leg Curl good for beginners?
- Yes. The Standing Leg Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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