Standing Leg Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Standing Leg Curl Machine
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Leg Curl is an isolation exercise performed on the Standing Leg Curl Machine, primarily targeting the hamstrings while also engaging the glutes as secondary muscles. It involves positioning one leg on the machine’s pad with the knee flexed and the other leg extending to lift the resistance by bending the knee, allowing for controlled flexion and extension. This movement strengthens the hamstrings through a full range of motion, improves knee stability, and enhances lower-body muscle definition, while maintaining a neutral spine and core engagement throughout the exercise.
How to Perform
Place your left knee securely on the machine’s pad, bending it to roughly a 90-degree angle, while extending your right leg and positioning the lower pad just above your ankle on the back of your lower leg.
Engage your core to maintain a straight, neutral spine, and slightly hinge forward at the hips to hold the support handles firmly.
Flex your right ankle at a 90-degree angle and slowly lift the pad by bending your right knee in a controlled upward motion.
Keep your right thigh stable and avoid moving it as you reach full knee flexion, then carefully lower the pad back to the starting position.
Complete the movement on one leg before switching sides, ensuring smooth, deliberate motion and continuous core engagement throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on controlled movements rather than using momentum to lift the pad.
Keep your thigh stationary to maximize hamstring engagement.
Avoid arching your lower back by maintaining a neutral spine and engaged core.
Do not lock your knee at the starting or ending position to prevent joint strain.
Use a weight that allows full range of motion without compromising form.
Breathe steadily, exhaling during knee flexion and inhaling while returning.
Ensure smooth transitions between reps to maintain constant tension on the hamstrings.
Avoid letting your ankle drop or bend out of alignment during the lift.
Include both legs equally to prevent muscle imbalances.
Focus on the mind-muscle connection with the hamstrings throughout each repetition.
How Not to Perform
Do not use momentum or swing your leg to lift the pad.
Do not let your thigh or hips move during the exercise.
Do not arch or round your lower back.
Do not lock your knee at the top or bottom of the movement.
Do not use excessive weight that compromises form.
Do not hold your breath; avoid improper breathing patterns.
Do not rush through reps; avoid fast, uncontrolled movements.
Do not allow your ankle to drop or rotate during the lift.
Do not neglect equal work on both legs.
Do not focus on other muscles; avoid losing connection with the hamstrings.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
