Standing Leg Curl overview
The Standing Leg Curl is a versatile isolation exercise targeting the hamstrings. Unlike traditional seated leg curl machines, the standing variation engages the hamstrings while also incorporating balance and stability. This exercise contributes to hamstring strength and development. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Standing Leg Curl in your lower body training routine.
The Standing Leg Curl primarily targets the hamstrings.
Standing Leg Curl – how to perform
- Step 1: Begin by attaching an ankle strap to a low pulley cable machine. Adjust the machine to a lower setting.
- Step 2: Stand facing the cable machine and attach the ankle strap to your right ankle.
- Step 3: Grasp a stable support, such as the machine frame, for balance.
- Step 4: Keep your chest up, engage your core, and maintain a neutral spine.
- Step 5: Inhale and flex your right knee, bringing your heel towards your glutes.
- Step 6: Contract your hamstrings at the top of the movement.
- Step 7: Exhale and slowly lower your leg back to the starting position, maintaining control.
Perform each repetition with controlled movements, focusing on the engagement of the hamstrings.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain proper posture with a straight back throughout the movement.
- Keep a controlled pace during both the concentric (lifting) and eccentric (lowering) phases.
- Engage your core to stabilize your body during the exercise.
- Use a weight that challenges you while allowing for proper form.
Variations
- Single-Leg Standing Leg Curl: Perform the exercise one leg at a time for a unilateral variation, focusing on each hamstring individually.
- High-Intensity Techniques: Incorporate techniques such as drop sets or rest-pause sets for added intensity.
- Stability Ball Standing Leg Curl: Perform the exercise while lying on a stability ball for an additional stability challenge.
- Different Foot Positions: Experiment with foot positions, such as toes pointed in or out, to target different areas of the hamstrings.