Standing Leg Curl (Machine)
Also called Standing Leg Curl (Gym Machine), Standing Leg Curl
How to do it
Adjust the machine to your height, brace the torso against its pad, and place one ankle behind the roller. Keep the thigh and pelvis still as you curl the heel toward the glute, squeeze the hamstring, then lower slowly until the knee is nearly straight without resting the stack. Complete the set and repeat on the other side.
Setup
Adjust the torso pad, pivot, and ankle roller so the working knee aligns with the machine and the roller sits above the heel. Hold the handles, brace the planted leg, keep the hips square, and support the torso.
Where you should feel it
Along the hamstrings of the working leg with some calf assistance, while the core, glutes, and outer hips keep the pelvis fixed against the support. Avoid lifting or rotating the hip.
When to use it
Use for stable unilateral hamstring hypertrophy and side-to-side loading with simple machine progression. Perform 8-20 controlled reps per side.