Legs
Leg Curls (standing)
A precise isolation movement designed to build hamstring peak and improve lower-body stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.