Standing Leg Curl

A beginner strength exercise for the hamstrings, done with a machine.

Main muscles: Hamstrings
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Standing Leg Curl

Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Perform the same exercise now for the left leg.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Leg Curl

Questions

What muscles does the Standing Leg Curl work?

Mainly the hamstrings.

Is the Standing Leg Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Leg Curl?

Good alternatives that train the hamstrings: Lying Leg Curls, Seated Leg Curl, Smith Machine Stiff-Legged Deadlift or Ball Leg Curl.

How many sets and reps of the Standing Leg Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).