Standing Leg Curl

How to perform the Standing Leg Curl

1. Stand in the standing curl machine with one thigh against the pad and hold the supports for balance.
2. Place the working ankle behind the roller with the hip in a roughly neutral, extended position.
3. Curl the heel up toward the glute by flexing the knee, keeping the thigh still against the pad.
4. Squeeze the hamstring at the top where the knee is fully bent and the roller is near the glute.
5. Lower the roller under control to a straight knee without swinging the thigh forward.
6. Finish all reps on one leg, then switch, keeping the torso upright throughout.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Swinging the whole thigh forward and back to heave the roller up with momentum.
• •Arching the lower back to assist the curl instead of isolating the knee flexion.
• •Using a partial range that never reaches full knee flexion at the top.
• •Leaning the torso far forward, which changes the hip angle and reduces isolation.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.