Standing Leg Curl

Standing Leg Curl is an exercise designed to target and strengthen the hamstrings, which are the muscles located in the back of the thigh. To perform this exercise, start by adjusting the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees. Then, keeping the torso bent, ensure your leg is fully stretched and grab the side handles of the machine. As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second before returning to the initial position. After repeating for the recommended amount of repetitions, perform the same exercise for the left leg. Standing Leg Curl is an effective way to strengthen the hamstrings and improve overall leg strength.

1. Adjust the machine lever to fit your height and position yourself with your torso bent at the waist facing forward at a 30-45 degree angle. Make sure the pad of the lever is on the back of your right leg, just a few inches under the calves, and the front of your right leg is on top of the machine pad.
2. While keeping your torso bent forward, ensure that your right leg is fully stretched out and grab the side handles of the machine. Position your toes straight. This will be your starting position.
3. Exhale as you curl your right leg up as far as possible, without lifting the upper leg from the pad. Hold this fully contracted position for a second.
4. Inhale as you bring your right leg back to the initial position. Repeat this movement for the recommended number of repetitions.
5. Now, perform the same exercise for your left leg.

1. Adjust the machine lever to fit your height to ensure proper alignment and prevent strain or injury.
2. Keep your torso bent at the waist facing forward around 30-45 degrees to maintain stability and engage the hamstrings effectively.
3. Make sure the pad of the lever is positioned on the back of your right leg, just a few inches under the calves, to provide support and prevent discomfort.
4. Position your toes straight to maintain proper alignment and prevent strain on the knees.
5. Ensure your leg is fully stretched before starting the exercise to optimize the range of motion and prevent muscle imbalances.
6. Hold the fully contracted position for a second to maximize muscle engagement and strength development.
7. Avoid lifting the upper leg from the pad during the movement to maintain constant tension on the hamstrings and prevent cheating.
8. Exhale as you curl your right leg up and inhale as you bring the leg back to the initial position to maintain proper breathing and enhance stability.
9. Repeat the exercise for the recommended amount of repetitions to achieve optimal results and prevent overexertion.
10. Perform the same exercise for the left leg to ensure balanced muscle development and prevent muscle imbalances.

To incorporate the Standing Leg Curl into your workouts, you can include it in your leg day routine or as a part of a full-body workout. Here's an example of how you can incorporate this exercise into your leg day routine: 1. Warm up: Start with a few minutes of light cardio to get your muscles warmed up and ready for the workout. 2. Compound exercises: Begin your leg day with compound exercises like squats or lunges to target multiple muscles in your lower body. 3. Isolation exercises: After your compound exercises, move on to isolation exercises like the Standing Leg Curl to specifically target and strengthen your hamstrings. 4. Sets and repetitions: Perform 3-4 sets of 10-12 repetitions for each leg. Adjust the weight on the machine to challenge yourself while maintaining proper form. 5. Rest and recovery: Take a short rest period of 1-2 minutes between each set to allow your muscles to recover. 6. Stretching: Finish your leg day workout with some stretching exercises to improve flexibility and prevent muscle soreness. Remember to listen to your body and adjust the weight and intensity of the exercise according to your fitness level. It's also important to maintain proper form throughout the exercise to avoid any injuries. By incorporating the Standing Leg Curl into your workouts, you can effectively target and strengthen your hamstrings, leading to improved leg strength and overall lower body stability.