Leg Curls (Standing)

A standing hamstring isolation exercise typically performed one leg at a time on a machine with a leg curl attachment.

Instructions

1. Stand facing a leg curl machine with one side of your body toward the machine.
2. Place your foot on the leg curl pad positioned at your lower calf.
3. Grip the handles or machine frame for balance and stability.
4. Keep your torso upright and core engaged throughout the movement.
5. Curl your leg backward and upward by bending at the knee.
6. Bring your heel as close to your glutes as possible.
7. Pause briefly at the top of the movement.
8. Lower your leg forward back to the starting position with control.
9. Complete all repetitions on one leg before switching to the other leg.

Tips

• Maintain an upright posture; don’t lean forward or backward.
• Use the handles for stability, not to help pull the weight.
• Move slowly and deliberately without swinging the weight.
• Focus on the hamstring contraction at the top of each repetition.
• Use a weight that allows strict form without losing balance.
• This unilateral variation helps address muscle imbalances between legs.