Leg Curl - Standing (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. Step 8Repeat
   • Repeat the curl for the desired number of repetitions, focusing on maintaining proper form throughout.
9. 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.