Standing Leg Curl
How to do the Standing Leg Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
,
Machine
How to do the Standing Leg Curl
- 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.
- 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.
- 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.
- 4
As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
- 5
Perform the same exercise now for the left leg.
Log it, see it on your body.
Every Standing Leg Curl set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
More hamstrings exercises
Standing Leg Curl: common questions
What muscles does the Standing Leg Curl work?
The Standing Leg Curl primarily works the Hamstrings.
Is the Standing Leg Curl suitable for beginners?
Yes. The Standing Leg Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Standing Leg Curl?
To do the Standing Leg Curl you'll need a weight machine.
Is the Standing Leg Curl a compound or isolation exercise?
The Standing Leg Curl is an isolation exercise, it targets the hamstrings through a single joint, which makes it useful for focused, targeted work.
How do I do the Standing Leg Curl with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Standing Leg Curl sets, free.
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