Standing Leg Curls
Complete guide to Standing Leg Curls. Learn proper form, technique, and execution. Targets Hamstrings — Outer Hamstring, Inner Hamstring. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Standing Leg Curls
Add the appropriate amount of weight and stand facing the standing leg curl machine.
Place one leg behind the pad and grip the handles for support.
Engage your abs and take a breath.
Curl your leg upward by bending your knee, squeezing your hamstring at the top and exhale.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |