Standing Leg Curl
A beginner isolation strength exercise that works the hamstrings, using a machine.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Standing Leg Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Ball Leg Curl
A beginner isolation strength exercise that works the hamstrings, using an exercise ball.
-
2
Seated Leg Curl
A beginner isolation strength exercise that works the hamstrings, using a machine.
-
3
Seated Band Hamstring Curl
A beginner isolation strength exercise that works the hamstrings.
-
4
Lying Leg Curls
A beginner isolation strength exercise that works the hamstrings, using a machine.
-
5
Platform Hamstring Slides
A beginner isolation strength exercise that works the hamstrings.
-
6
Prone Manual Hamstring
A beginner isolation strength exercise that works the hamstrings.
-
7
Stiff-Legged Dumbbell Deadlift
A beginner compound strength exercise that works the hamstrings, using dumbbells.
-
8
Smith Machine Stiff-Legged Deadlift
A beginner compound strength exercise that works the hamstrings, using a machine.
-
9
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
-
10
Deadlifts
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
Frequently Asked Questions
What muscles do standing leg curl work?
Standing Leg Curl primarily works the hamstrings.
What equipment do I need for standing leg curl?
Standing Leg Curl uses machines.
Standing Leg Curl: is it suitable for beginners?
Yes. Standing Leg Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of standing leg curl?
Ball Leg Curl, Seated Leg Curl, Seated Band Hamstring Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my standing leg curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; standing leg curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Standing Leg Curl with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.