Exercise guide · Legs & Glutes

Standing Machine Leg Curl

The standing leg curl lets you train one hamstring at a time on an upright machine. You balance on one leg while curling the other heel toward your glute against the pad.

Targets: Hamstrings
Equipment: Machine
Type: Isolation

Step by step

How to do the Standing Machine Leg Curl

Adjust the leg pad height so it sits on your working leg's lower calf or Achilles, with your knee aligned near the machine pivot.
Stand facing or sideways to the machine per its design. Hold the frame or handle for balance with the non-working foot planted firmly.
Place your working ankle on the pad with knee slightly bent and hip neutral.
Curl your heel up toward your glute in a controlled arc until the hamstring fully shortens.
Squeeze at the top, then lower under control to full extension without swinging your body.
Complete all reps on one leg, then switch sides with the same setup.

Form cues

Stay tall—do not lean away from the machine
Only the working leg moves
Stack knee over standing foot on the support leg
Smooth reps; no jerking the stack

Common mistakes

Rocking your torso to swing the weight up
Allowing the working knee to drift forward or out
Pad sitting too high on the calf, limiting range
Using too much weight and losing balance

Muscles worked

Primary

Hamstrings

Secondary

None significant

Safety: Use the machine support handles and start light until you can balance through the full range. Work one leg at a time for even hamstring training.

Alternatives

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