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Hamstrings · Beginner

Standing Leg Curl Machine

Unilateral machine leg curl that isolates the hamstrings while the torso and pelvis stay supported.

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Standing Leg Curl Machine demonstration

Exercise overview

Training details

Hamstrings

Equipment

Leg Curl Machine

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the ankle pad and thigh support for the working leg, then hold the handles.
  2. 02Stand tall with the hips square and the working thigh against the support.
  3. 03Curl the heel toward the glute without leaning or lifting the thigh.
  4. 04Pause briefly at the strongest controlled contraction.
  5. 05Lower slowly until the knee is nearly straight, then complete the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSingle-Leg Seated Leg CurlRelated variationSeated Leg Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGliding Leg CurlComparable substituteDumbbell Lying Leg CurlComparable substituteBand Prone Single-Leg CurlComparable substituteBarbell Good Morning

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