Standing Leg Curl

HamstringsMachine

Standing leg curls work the hamstrings unilaterally, one leg at a time. This format fixes muscle imbalances and enhances mind-muscle connection.

How to do it

1Adjust the leg pad so it rests against the back of your lower leg just above the ankle.

2Step into the machine with your thighs against the support pad and grip the handles.

3Exhale and smoothly curl your working leg upward, driving the pad toward your glutes.

4Pause at the top for a second, squeezing your hamstring.

5Inhale and slowly lower your leg back to the starting position.

Common mistakes

Arching your lower back and lifting your hips off the pad to swing the weight up.

Dropping your leg quickly and letting the knee lock out under uncontrolled load.

Setting the pad height incorrectly, causing pressure on the Achilles tendon.

Breathing

Exhale as you curl your leg up. Inhale as you return to the start position.

Make it harder or easier

To make it easier, lower the working weight and focus on smooth motion.

To make it harder, lower the leg slowly to a four-second count.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.