Standing Leg Curl (Bodyweight)
Trainer tips
- One leg at a time, bend your knee and pull your heel toward your glutes
- Keep your hips against the pad so they don't slide forward
- Pausing for 1 second at the top puts more tension on the hamstrings
Cautions
- Pulling while arching the lower back, using the lower back instead of the hamstrings
- Lowering too quickly and wasting the stretch
Exercise info
| Primary muscles |  Hamstrings |
|---|---|
| Secondary muscles | Calves |
| Equipment |  Bodyweight Leg curl machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps (one side at a time) |
23 similar exercises
Representative exercise: Exercise Ball Leg Curl
- Exercise Ball Leg Curl
- Lying Heel to Heel Dragback
- Lying Isometric Knee Flexion
- Seated Self Assisted Knee Bend Flexion
- Sitting Single Leg Knee Flexion
- Seated Single Leg Hugging Knee Flexion
- Resistance Band Seated Single Leg Hugging Knee Flexion
- Sitting Isometric Hamstring Curl Hold with Exercise Ball
- Sitting Single Leg Knee Flexion (Demo 2)
- Seated Single Leg Hugging Knee Flexion (Demo 2)
- Seated Single Leg Hugging Knee Flexion with Towel
- Heel Press
- Knee Flexion
- Donkey Kick Glute Curl
- Bodyweight Lying Leg Curl
- Leg Curl (on Stability Ball)
- Lying Alternate Knee Flexion
- Bodyweight Lying Alternate Leg Curl
- Reverse Sliding Leg Curl on Floor with Towel
- Quadruped Leg Curl
- Standing Single Leg Curl (Bodyweight)
- Sliding Leg Curl on Floor with Towel
- Straight Hip Single Leg Curl on Stability Ball
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the leg curl machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Kneeling Single-Leg Hamstring CurlEasierExercise Ball Leg CurlEasierCable Standing Leg CurlSimilar exerciseMachine Seated One Leg CurlSimilar exerciseDumbbell Lying Leg CurlSame muscle · different equipmentMachine Lying Leg CurlSame muscle · different equipmentResistance Band Leg CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.