Standing leg curls

An effective hamstring isolation exercise, the standing leg curl recruit's the hamstrings via flexion of the knee. The standing leg curl exercise is usually performed in an isolateral manner, with each leg being worked separately as the one leg supports the trainer as the other completes the exercise. This allows for each leg to receive to equal workload, therefore minimising imbalances in strength and muscle size.

The standing leg curl is a great hamstring exercise, and is optimally performed with an exercise which recruit's the hamstrings via extension of the hip, if attempting to train the hamstrings. Such an exercise is the stiff leg dead lift.

Performing standing leg curls

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Set correct resistance on weight stack. Alter settings on machine if needed.
• Stand on platform, with the thigh of the working leg resting against pad, and ankle positioned under lever pad.
• This is dependant on the machine being used as they can vary.
• Keeping torso erect and good body posture, flex knee to bring lever pad up to back of thigh.
• Once peak contraction is reached, slowly lower the pads back until a slight stretch of the hamstrings is felt.
• Repeat for desired amount of repetitions.

Standing leg curls courtesy of Fitness Uncovered - Bodybuilding & Fitness

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