Standing Leg Curl

Body region

• Legs

Muscles

Main

• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Sartorius
• Gracilis
• Gastrocnemius

Holds

• Rectus Abdominis
• Gluteus Medius

Equipment

• Lever Machine

Technique

1. Stand, or kneel on the knee pad, facing the machine, with the roller against the back of the working leg just above the heel.
2. Line up your knee with the pivot point and hold the handles.
3. Curl your heel up toward your glutes as far as you can.
4. Lower slowly until the leg is nearly straight; finish your reps and switch legs.

Cues

• Keep the thigh still; only the lower leg moves.
• Keep the hips square to the machine.
• Pause at the top of each rep.

Common mistakes

• Swinging the hip back to lift the weight.
• Arching the lower back.
• Letting the weight drop on the way down.

Alternatives

• Lying Leg Curl
• Seated Leg Curl