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Last updated February 2, 2026
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adductorscalveshamstringsquadriceps
Leg Curl - Standing (Machine)
Stand in machine. Curl one leg up towards your glute. Keep your hips pressed forward against the pad.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstrings
Secondary
calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Approach the leg curl machine and adjust the machine settings to fit your height.
- Sit on the machine with your back against the pad and your legs extended straight in front of you.
- Step 2Position Your Legs
- Place your ankles under the padded lever, ensuring that it rests just above your heels.
- Make sure your knees are aligned with the pivot point of the machine.
- Step 3Adjust the Seat
- Adjust the seat if necessary to ensure that your knees are in line with the machine's pivot point.
- Your back should remain pressed against the back pad throughout the exercise.
- Step 4Engage Your Core
- Tighten your core muscles to stabilize your body during the movement.
- Keep your feet flexed and your toes pointed slightly downward.
- Step 5Curl Your Legs
- Slowly curl your legs towards your glutes by bending your knees.
- Focus on using your hamstrings to lift the weight, keeping the movement controlled.
- Step 6Hold and Squeeze
- At the top of the movement, hold for a moment and squeeze your hamstrings.
- Ensure that your upper body remains stationary and your knees stay aligned.
- Step 7Lower Your Legs
- Gradually lower your legs back to the starting position, maintaining control of the weight.
- Avoid letting the weight stack touch down completely to keep tension on your muscles.
- Step 8Repeat
- Repeat the curl for the desired number of repetitions, focusing on maintaining proper form throughout.
- Step 9Finish the Exercise
- After completing your reps, carefully exit the machine.
- Take a moment to stretch your legs and cool down after your workout.