Standing Leg Curl

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Hamstrings. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Isolation · Pull

Primary muscles: Hamstrings

How to perform Standing Leg Curl

Step 1. 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.
Step 2. 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.
Step 3. 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.
Step 4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Step 5. Perform the same exercise now for the left leg.

Sample sets & reps for Standing Leg Curl

Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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