Standing Leg Curls

Equipment: Machine

How to do a Standing Leg Curls

Adjust the pad of the machine to be right above your Achilles tendon. Start with a lighter weight to get a good feel for the movement.
Lean forward on the machine by placing your thighs against the supportive pad, grab the handles, and have the back of your legs against the lower pad.
Take a deep breath and plant your left foot firmly on the floor.
Curl the weight up with your right leg by contracting your hamstring muscle.
Go up until your foot becomes higher than your knee, and you feel a strong contraction in the back of your thighs.
Hold the position for a second and exhale as you slowly lower the weight and extend your leg.
Take another breath and repeat.
Once you’re done, plant your right foot and curl the weight with your left leg.

Tip

The goal here is to perform each repetition gracefully and with a full range of motion. If you need to use momentum or cut the range of motion short, you’re using too much weight and should lower it.