Machine standing leg curl

Hamstrings

🔧 Machine ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Adjust the machine pad to rest comfortably above your ankle. Stand upright, torso straight, and grip the handles. Feet hip-width apart, align your working leg with the lever. Engage your core, slightly bend your supporting leg. Exhale, curl your working leg upwards, flexing your knee towards your glutes. Pause, contracting your hamstrings. Inhale, slowly lower your leg. Repeat, then switch legs.

Muscles Worked

Biceps femoris

Tips

Move slowly and with control to maximize hamstring engagement. Keep your upper body stable, avoid swinging. Ensure correct pad positioning to prevent ankle strain. Maintain a slight bend in your supporting leg for balance. Squeeze your hamstrings at the top of the curl. Avoid locking your knee during the lowering phase.

Similar exercises

Machine seated leg curl Hamstrings · 🔧 Machine 1/10 Machine lying leg curl Hamstrings · 🔧 Machine 1/10 Machine seated single leg curl Hamstrings · 🔧 Machine 1/10 Machine prone leg curl Hamstrings · 🔧 Leg Curl Machine 1/10 Machine single leg lying curl Hamstrings · 🔧 Machine 1/10 Cable machine single leg curl Hamstrings · 🔧 cable machine 1/10 Dumbbell leg curl Hamstrings · 🔧 Dumbbells, Flat Bench 2/10 Stability ball leg curl Hamstrings · 🔧 Stability Ball 3/10

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