Standing leg curl
Also called standing hamstring curl, single-leg standing curl.
What is a standing leg curl?
A standing leg curl bends one knee against a machine roller or cable while the other leg supports the body. It trains the hamstrings one side at a time, with the gastrocnemius assisting knee flexion.
How do you perform a standing leg curl?
Set up
- Set the roller just above the heel, or attach a low cable to the working ankle, and line the working knee up with the machine pivot when present.
- Stand tall on the other leg, hold the support and keep the thighs beside each other before starting.
Execution
- Bend the working knee to draw the heel upward without moving the thigh forward or arching the lower back.
- Stop at the highest position you can reach while the hips and standing leg stay still.
- Lower under control until the working leg is almost straight, then complete the set before changing sides.
Common mistakes
Swinging the working thigh forward
Reduce the load and keep the knees beside each other so the repetition comes from knee flexion.
Arching to finish the curl
Brace the trunk and stop sooner if the lower back moves before the heel rises farther.
Dropping the return
Lower smoothly to an almost-straight leg so every repetition starts from the same controlled position.
Where it fits in a session
Use it as unilateral hamstring work after compound lower-body exercises or with other knee-flexion work.
Keep the same support, roller or cable setting and range on both sides.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
The hamstrings bend the working knee while the gastrocnemius assists. The standing setup trains one side at a time.
Variations
- Seated leg curl — Trains both legs on a seated machine with the hips flexed.
- Lying leg curl — Trains both legs face down with the hips closer to extended.
- Cable standing leg curl — Uses a low cable and ankle strap instead of a machine roller.
Frequently asked questions
What muscles do standing leg curls work?
They primarily train the hamstrings as they bend the knee. The gastrocnemius also assists knee flexion.
Where should the roller sit?
Place it low on the back of the lower leg, just above the heel, without pressing directly on the Achilles tendon.
Should the working thigh move?
Keep the thighs beside each other and the hips still. Stop the curl before the working thigh swings forward or the lower back arches.
Can you use a cable?
Yes. A low cable with an ankle strap keeps the same standing single-leg knee-flexion pattern, although the resistance path feels different from a machine roller.