Machine Standing Leg Curl

oec:machine-standing-leg-curl

A unilateral isolation exercise that targets the hamstrings through knee flexion on a standing leg curl machine.

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Also called: Standing Leg Curl, Standing Hamstring Curl, Machine Standing Hamstring Curl, Single-Leg Standing Leg Curl, Leg Curls (standing)

How to do it

Adjust the machine so the knee of your working leg aligns with the machine's axis of rotation.
Position the lower leg pad comfortably against the back of your working calf or just below the Achilles tendon.
Stand upright facing the machine with the front of your thighs supported by the thigh pad and grasp the handles for stability.

Brace your core and keep your hips pressed gently forward against the support pad.
Curl the working leg upward by bending your knee as far as comfortable through a full range of motion.
Squeeze your hamstring forcefully at peak contraction for a brief pause.
Lower the weight smoothly under control back to the starting position without allowing the weight stack to slam.

Exhale as you curl the pad toward your glutes, and inhale as you lower the weight back down.

Flexing forward at the hips to swing the weight up.: Maintain an upright torso and keep your pelvis pressed steadily against the thigh support pad throughout the set.
Rushing the eccentric phase and letting the weight drop.: Lower the leg slowly over two to three seconds to maintain constant muscular tension.

Ensure the pivot point of the machine is aligned directly with your knee joint to prevent excess shearing forces.

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