Standing Leg Curl

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

Movement guide

Standing Leg Curl

Demand · source-assignedEasy (unreviewed)

Equipment requiredStrength machine

Muscle focusHamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Standing Leg Curl demonstrated on the 3D figure

3D demoStanding Leg CurlBeginner · Strength machine

Beginner grade (source-assigned).

Harder option

Slider hamstring curl demonstrated on the 3D figure

3D demoSlider hamstring curlIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings.

Equipment

Strength machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Machine leg curl demonstrated on the 3D figure

3D demoMachine leg curlBeginner · Strength machine

Seated Leg Curl demonstrated on the 3D figure

3D demoSeated Leg CurlBeginner · Strength machine

Full Nordic curl demonstrated on the 3D figure

3D demoFull Nordic curlExpert · An anchor point

Nordic curl demonstrated on the 3D figure

3D demoNordic curlAdvanced · An anchor point

Seated Band Hamstring Curl demonstrated on the 3D figure

3D demoSeated Band Hamstring CurlBeginner · Other / check instructions + A bench or box

Ball Leg CurlBeginner · Exercise ball

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Questions people ask

What muscles does the Standing Leg Curl work?

Mainly the hamstrings.

What equipment do I need for the Standing Leg Curl?

Strength machine.

Is the Standing Leg Curl good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Slider hamstring curl.

How do I make the Standing Leg Curl harder?

Progress to the Slider hamstring curl, or add load, range or slower lowering once your form is solid.