Muscles Worked
Learn more in the Hamstrings training guide →
Primary
Hamstrings
Secondary
Calves
Highlighted muscles
How To Perform
- 1 Stand facing the machine with one leg hooked behind the pad.
- 2 Holding the support for balance, curl the leg upward.
- 3 Squeeze the hamstring at peak contraction.
- 4 Return under control to full extension.
Form Cues
- ✓ Keep hips steady — do not rotate them to assist the curl.
- ✓ Full extension at the bottom of each rep.
Common Mistakes
- ✗ Using hip rotation to complete the rep.
- ✗ Partial range of motion.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Standing Leg Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Standing Leg Curl? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Standing Leg Curl should I do?
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Standing Leg Curl target?
Standing Leg Curl primarily targets the Hamstrings. Secondary muscles include Calves.
Is Standing Leg Curl good for beginners?
Standing Leg Curl is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Standing Leg Curl, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.