Machine Standing Leg Curl
Curl one heel toward the glute against the pad, isolating each hamstring through a full range.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Hamstrings
- Equipment
- Machine
- Movement
- Hinge
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the hamstrings, for when the machine is taken or you want a change.
Questions
- What muscles does the Machine Standing Leg Curl work?
- The Machine Standing Leg Curl mainly works the hamstrings.
- What equipment do you need for the Machine Standing Leg Curl?
- A machine.
- How many sets and reps of the Machine Standing Leg Curl?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Machine Standing Leg Curl?
- Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Romanian Deadlift work the same main muscle.
Program it for your clients
Coaches add the Machine Standing Leg Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
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