Legs / Beginner / Isolation (single joint)

Standing Leg Curl

A one-leg hamstring curl on a standing leg curl machine.

At a glance

Primary

Hamstrings

Secondary

Calves

Equipment

Machines

Movement pattern

Knee flexion

Level

Beginner

Type

Legs, Isolation (single joint), One side at a time

How to do it

1. Stand at the machine with the pad just above the back of one ankle and hold the handles.
2. Keep your hips against the pad and torso upright.
3. Curl your heel up toward your glutes.
4. Lower slowly to the start, finish the set and switch legs.

Tips

• Do not let your hips swing back.

Common mistakes

• ✗ Hips lift off the pad to finish the rep.

  Why it hurts: The lower back arches to cheat the weight up, and the hamstrings can cramp or strain.

  ✓ Instead: Press the hips into the pad. Lighten the load until the full rep is possible without them lifting.

• ✗ Letting the weight drop on the way down.

  Why it hurts: Hamstring strains happen when the muscle lengthens under load; skipping control here is a missed chance to build resilience.

  ✓ Instead: Take 3 seconds to lower the weight.

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