How to do a Standing Leg Curl

The Standing Leg Curl is an advanced bodyweight exercise that works your hamstrings, with help from your glutes.

How to do a Standing Leg Curl, step by step

1. Stand with your feet hip-width apart and your hands on your hips.
2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
5. Repeat for the desired number of repetitions, then switch legs.

Muscles worked

Common mistakes

• Rounding the back
• Losing balance
• Using momentum instead of hamstring strength

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Barbell Deadlift
• Barbell Romanian Deadlift
• Dumbbell Romanian Deadlift
• Lying Leg Curl (Machine)

Frequently asked questions

What muscles does the Standing Leg Curl work?

The Standing Leg Curl mainly works your hamstrings. It also works your glutes.

Is the Standing Leg Curl good for beginners?

Not at first. The Standing Leg Curl is rated advanced. Build a base with simpler exercises and add this one once your technique and strength are solid.

How many sets and reps of the Standing Leg Curl should I do?

A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Standing Leg Curl?

Good alternatives are Barbell Deadlift, Barbell Romanian Deadlift and Dumbbell Romanian Deadlift.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises