Machines · Isolation
Standing leg curl
Standing leg curl mainly works your hamstrings. It also helps your calves and glutes.
Step by step
- Lean slightly forward, pad behind your working calf.
- Curl your heel toward your glute, thigh staying still.
- Lower slowly until your leg is nearly straight.
What you should feel
A squeeze in the back of the working thigh; your lower back should not strain.
Common mistake
Your hips twist and swing the weight; brace your core and use a lighter load.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Single-leg dumbbell Romanian deadliftHamstrings, Glutes
Seated band leg curlHamstrings
Hamstring slideHamstrings
Nordic hamstring curlHamstrings
Floor glute-ham raiseHamstrings
Leg curlHamstringsQuestions
What muscles does the standing leg curl work?
Standing leg curl mainly works your hamstrings. It also helps your calves and glutes.
Can I do the standing leg curl at home?
Not easily, it needs this: machines. At home, try instead: single-leg dumbbell romanian deadlift, seated band leg curl, and hamstring slide.
How many sets and reps of the standing leg curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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