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
The climb is free. The Club is how you go further.
Core tracking is free forever. Club unlocks the coach, the competition, and the depth — for the price of one protein-shake a month.
Your own coach character
Pick Rae, June or Atlas — a coach that reads your last 90 days and proposes the next move. Free gets nudges; Club gets the full conversation.
Mountain leagues, worldwide
Get ranked against climbers everywhere — every muscle tiered by bodyweight strength. Promote, demote, and prove it weekly.
Weekly + monthly challenges
Fresh goals that keep the streak interesting — solo or with your crew. Something to chase beyond your own numbers.
Deep analytics + PR projections
See exactly when you'll hit your next PR and bodyweight goal — 4, 8, 12 weeks out. The trajectory, not just today's number.
Unlimited crews
Run as many crews as you want — squads, family, gym friends. Shared summits, cheers, and a feed that keeps everyone climbing.
Themes, higher AI limits, full export
Aurora, Volcanic and Summit themes. More AI chat headroom. And CSV + JSON export of everything, anytime — your data stays yours.
14-day free trial · no card · cancel anytime · founder pricing locked forever.