Primary
Hamstrings
Secondary
Calves
Equipment
Machine
Difficulty
Beginner
Type
Pull
See how Standing Leg Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The standing leg curl trains one leg at a time while standing, adding unilateral focus and light stability demands to hamstring isolation work. This machine variation makes it easy to identify and correct strength differences between legs. The standing position also creates a slightly different muscle length than seated or lying variations.
When to use it
Use when you want to train each hamstring independently to identify strength imbalances. Also useful when lying or seated machines are unavailable.
Who it's for
Those with noticeable leg-to-leg hamstring imbalances. Athletes needing unilateral lower body strength. Anyone wanting variety from bilateral machines.
Hold the handles firmly but do not use your upper body to assist the curl—let your hamstring do all the work. Squeeze hard at the top of each rep and lower slowly to maximize tension. Keep your standing leg slightly bent for stability.
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Also targets: Calves
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Stand facing machine, one leg on platform.
Hook other ankle behind pad.
Hold handles for stability.
Curl heel toward glutes.
Squeeze hamstring at top.
Lower slowly and repeat, then switch legs.
Great for unilateral hamstring work.
Isolates one leg at a time.
Good for fixing imbalances.
Program standing leg curls when you want to train hamstrings unilaterally or when lying and seated machines are unavailable. Use them to identify strength imbalances between legs. They pair well with bilateral hip hinge movements.
Swinging body for momentum.
Bouncing or using momentum during the Standing Leg Curl makes the movement harder to control and can shift work away from your Hamstrings. Use a load you can move smoothly through the intended range.
Not full range of motion.
Cutting the range of motion short on the Standing Leg Curl can reduce the training stimulus for your Hamstrings. Use the largest comfortable range you can control without changing the intended setup.
Going too fast which reduces muscle tension and control.
Rushing through the Standing Leg Curl makes it easier to lose position and harder to keep tension on your Hamstrings. Slow down enough to control both the lifting and lowering portions of each rep.
Those with noticeable leg-to-leg hamstring imbalances. Athletes needing unilateral lower body strength. Anyone wanting variety from bilateral machines.
Recommendation: 3 sets of 12-15 reps per leg. Rest 45 seconds.
10-15 reps
Rest 90s-2min
6-8 reps
Rest 2-3min
15-20 reps
Rest 60s
Include when addressing imbalances or for variety from bilateral machines. Start with the weaker leg and match reps on the stronger side.
Week 1: 3x12/leg @ RPE 7 | Week 2: 3x15/leg @ RPE 7 | Week 3: 4x12/leg @ RPE 8 | Week 4 (deload): 2x12/leg @ RPE 6
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Get Your Custom PlanThis is one example of how Standing Leg Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekCurl both legs together while seated. The seated position stretches your hamstrings more and may be better for hypertrophy. Less stability demand than standing.
Curl both legs face-down on a machine. Works hamstrings in a shortened position with good peak contraction. A classic hamstring exercise.
Attach an ankle cuff to a low cable and curl. Similar to standing machine curls but with cable resistance. Good when the standing curl machine is unavailable.
Seated curls work both legs together with a stretched starting position. Standing curls work one leg at a time with more stability demand. Use seated for maximum stretch-based hypertrophy; use standing for balance and imbalance correction.
Lying curls work both legs in a shortened position with great peak contraction. Standing curls isolate each leg with moderate stretch. Both are valuable — lying for bilateral strength, standing for unilateral balance.
Share your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
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Frequently Asked Questions About the Standing Leg Curl
Standing curls work one leg at a time, which helps fix strength imbalances. They also require more stability from your core and standing leg. Use them alongside seated or lying variations for complete hamstring development.
Do 10-15 reps per leg for muscle growth. Complete all reps on one leg before switching. This ensures each hamstring gets equal work without rest between legs reducing the challenge.
Start with the same weight on both legs. If one leg struggles more, that's your weaker side. Don't add weight to the strong side — let the weak side catch up over time.
Balance issues are normal when starting. Hold the handles firmly and engage your core. Balance improves as your stabilizer muscles strengthen. Start with lighter weight until you're stable.
Yes. Use a cable machine with an ankle attachment or a resistance band anchored low. The movement is the same — curl your heel toward your glutes against resistance.
Nordic curls are much harder and use bodyweight. Standing leg curls are lighter and adjustable. Use standing curls for regular training and Nordic curls for advanced strength work.
After compound lifts like squats and deadlifts. Compound exercises require more energy and coordination. Finish with isolation work like standing leg curls when your hamstrings are already warmed up.
The Standing Leg Curl typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.