Sculpt

Standing Leg Curl

Standing Leg Curls isolate your hamstrings while keeping your body upright and engaged. By working one leg at a time, you improve muscle balance, control, and stability—making this a smart choice for strengthening the back of your legs without loading your lower back. Think of it as a clean, focused hamstring move with built-in balance training.

Category
Strength
Difficulty
Beginner
Movement
Isolation
Bodyweight
No
Hamstrings muscle illustration
Sculpt
How to

How to do the Standing Leg Curl

  1. 01

    Adjust the machine so the pad rests just above your ankle and your hips are pressed into the support.

  2. 02

    Stand tall and grip the handles or frame for stability.

  3. 03

    Brace your core and keep your working leg slightly behind your body.

  4. 04

    Curl your heel up toward your glutes in a slow, controlled motion.

  5. 05

    Pause briefly at the top while squeezing your hamstring.

  6. 06

    Lower your leg back down with control until it’s fully extended.

  7. 07

    Switch legs and repeat.

Performance tips

Cues that matter

  • **Stay tall:** Avoid leaning forward or arching your lower back.
  • **Slow & controlled:** Momentum reduces hamstring activation.
  • **Even sides:** Match reps and tempo on both legs for balance.
Equipment

What you need

Cable Machine equipment
Cables
Cable Machine
Common questions

Frequently asked

What muscles does the Standing Leg Curl work?

The Standing Leg Curl primarily targets the Hamstrings. Supporting muscles include Glutes, Calves.

Is the Standing Leg Curl a compound or isolation exercise?

The Standing Leg Curl is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.

What equipment do I need for the Standing Leg Curl?

You need the following equipment: Cable Machine.

What difficulty level is the Standing Leg Curl?

The Standing Leg Curl is rated as beginner difficulty. It is suitable for those new to resistance training.

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