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Instructions
- Adjust the machine so the pivot point aligns with your knee joint.
- Position the back of your lower leg against the roller pad, just above your heel (behind the ankle).
- Stand upright with your torso straight and grip the handles or frame for stability.
- Contract your hamstring to curl your leg upward, bringing your heel toward your glutes.
- Pause briefly at the top of the movement with full contraction.
- Slowly lower the leg back to the starting position with control.
- Repeat for the desired number of repetitions, then switch legs.
Technical Tips
- Ensure the roller pad is placed directly behind the ankle, not on the calf.
- Keep your upper body still and avoid leaning or swinging.
- Use a full range of motion without locking the supporting leg.
- Control the movement throughout to maximize muscle engagement and reduce joint strain.
Breathing Tips
- Exhale as you curl the leg upward.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if you have knee joint instability or meniscus injuries.
- Use caution with lower back pain or recent hamstring strain.
- Not recommended during acute sciatica episodes or Achilles tendinopathy.
The Standing Leg Curl is a single-leg isolation exercise performed on a guided machine to effectively target the hamstrings. It is commonly used in both strength training and rehabilitation programs due to its controlled and joint-friendly motion. The machine's roller pad is positioned directly behind the ankle, allowing the user to flex the knee joint efficiently by engaging the hamstrings. Standing upright during the movement promotes balance and core engagement, while working each leg independently helps address muscular imbalances. The exercise is ideal for those seeking to improve hamstring strength, enhance knee joint stability, and support athletic performance. Its low-impact nature makes it accessible for a wide range of fitness levels, from beginners to advanced users.
Where should the pad go on a standing leg curl machine?
The pad should be placed just behind the ankle, above the heel, to properly target the hamstrings and reduce joint strain.
Is the standing leg curl good for building hamstrings?
Yes, the standing leg curl is excellent for isolating and strengthening the hamstrings in a safe and controlled manner.
Can I do standing leg curls if I have knee pain?
If your knee pain is mild and not related to joint instability, you may perform this exercise carefully. Always consult a health professional first.
How is the standing leg curl different from the seated version?
The standing leg curl trains one leg at a time, helping correct imbalances and improve balance, while the seated version allows heavier bilateral loading.
How many sets of standing leg curls should I do?
Perform 3–4 sets of 8–12 reps per leg for muscle growth, adjusting volume based on your training goal and recovery capacity.