Standing Leg Curl

Exercise Information

  • Alternative Names: Standing single leg curl, kneeling leg curl, single leg hamstring curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Machine
  • Muscles Targeted: Hamstrings
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 10-20 reps each
  • Variations: Kneeling leg curl without a machine
  • Alternative: Floor hamstring raise, barbell stiff leg deadlift

The standing leg curl or the single leg hamstring leg curl is a variation of the basic leg curl and a resistance exercise used for strengthening your hamstrings, calves, and butt. It can be included in your leg routine or performed as a part of your overall workout routine. Athletes perform this exercise to increase their balance and strength thereby improving sports performance.

Standing Leg Curl Exercise Information

  • Alternative Names: Standing single leg curl, kneeling leg curl, single leg hamstring curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Machine
  • Muscles Targeted: Hamstrings
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 10-20 reps each
  • Variations: Kneeling leg curl without a machine
  • Alternative: Floor hamstring raise, barbell stiff leg deadlift

How to do Standing Leg Curl

Set up for the standing leg curl by stacking lighter weights on the leg curl machine and adjusting the height of the lever. Lie on the machine, facing forward and bending at your waist at an angle of 30-45 degrees. Make sure that the lever pad is on the back of the right leg while the knee of the left leg is on the machine pad. Hold the side handles of the leg curl machine and stretch your legs fully with the torso bent. Curl the right leg up without raising the other leg from the pad. After achieving full contraction, hold the position for one second. Move your right leg back to the initial position and repeat with the left leg.

Variations without Machine

  1. Dumbbell Single Leg Curl: Performed by standing with a dumbbell in each hand at your side and curling your right leg up and then repeat with the left leg.
  2. Swiss Ball Single Leg Curl: Involves lying on your back on the floor with one foot placed on the ball and the other extended up and then flexing the knee to pull the ball toward you.

Alternative Exercises

  • Barbell Stiff Leg Deadlift
  • Floor Hamstring Raise

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