Standing Leg Curl
Standing Leg Curl is a resistance exercise - strength exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gastrocnemius, Gluteus maximus
- Exercise type
- Resistance exercise - strength
Exercise technique
- Machine adjustment
Set the upper-leg support to suit your height.
- Torso
Grip the handles in the slight forward lean supported by the machine.
- Roller
Place the lower part of your working calf against the rear pad.
- Thigh support
Keep the front of your thigh against the machine pad.
- Curl
Lift your heel backward to bend your knee.
- Top contraction
Pause briefly without moving your upper leg.
- Lower
Extend your knee under control, then switch sides.
Key technique points
- Do not lift the roller by pulling your hip backward.
- Keep your supported thigh against the pad.
- Do not rotate your foot inward or outward.
- Do not change your torso lean during a repetition.
- Do not press the roller against your Achilles tendon.
- Do not stiffen your knee at the bottom.
Common mistakes
Thigh lifting
Hip movement is added to the knee curl.
Torso swinging
The machine lever moves through momentum.
Roller slipping
The contact point of the resistance changes.
Rotating the foot
The plane of knee flexion shifts.
Striking during extension
The bottom end of the range is reached without control.
Collapsing onto the supporting leg
The starting pelvic height is lost.
Frequently asked questions
Standing Leg Curl: why is “Thigh lifting” a mistake?
Hip movement is added to the knee curl.
Standing Leg Curl: why is “Torso swinging” a mistake?
The machine lever moves through momentum.
Standing Leg Curl: why is “Roller slipping” a mistake?
The contact point of the resistance changes.
Standing Leg Curl: why is “Rotating the foot” a mistake?
The plane of knee flexion shifts.
Standing Leg Curl: why is “Striking during extension” a mistake?
The bottom end of the range is reached without control.
Standing Leg Curl: why is “Collapsing onto the supporting leg” a mistake?
The starting pelvic height is lost.
What should I focus on when doing Standing Leg Curl?
Do not lift the roller by pulling your hip backward. Keep your supported thigh against the pad. Do not rotate your foot inward or outward. Do not change your torso lean during a repetition. Do not press the roller against your Achilles tendon. Do not stiffen your knee at the bottom.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.