Should I point my toes or flex them during the curl?

Keeping your feet flexed toward your shins can help prevent the calves from taking over the movement, placing more tension on the hamstrings.

Is the standing leg curl better than the lying version?

Neither is objectively better, but the standing version allows for greater focus on the mind-muscle connection by isolating one leg at a time.

What if my gym doesn't have this specific machine?

You can replicate this movement using a cable machine with an ankle cuff attachment or by holding a light dumbbell between your feet while lying down.

Standing Leg Curl Form Guide | Hamstring Isolation

Master the standing leg curl with our expert guide. Learn correct form, avoid common mistakes, and build stronger hamstrings with this isolation exercise.

How to Perform

Adjust the lever arm so the padded roller rests comfortably against the back of your lower leg, just above the heel.
Stand facing the machine and grasp the support handles to stabilize your upper body.
Place the front of your thigh against the support pad and shift your weight onto the non-working leg.
Inhale and contract your hamstring to curl your heel toward your glutes in a controlled arc.
Squeeze the muscle at the top of the movement before slowly lowering the weight back to the starting position.
Complete the desired number of repetitions and then switch to the other leg.

Common Mistakes

Arching the lower back to compensate for heavy weight
Swinging the leg and using momentum instead of muscle fiber recruitment
Lifting the thigh off the support pad during the contraction
Failing to use a full range of motion at the bottom of the rep

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gastrocnemius
Gluteus Maximus
Adductors

Related Guides

Hamstrings · Legs