Standing Leg Curls – Techniques, Benefits & Variations

How to Do Standing Leg Curls - Benefits, Variations, and Tips

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Are you looking to add a new exercise to your leg workout routine? Have you heard of standing leg curls but aren’t sure how to perform them correctly? Standing leg curls are a great way to tone and strengthen your leg muscles, specifically your hamstrings and glutes. In this exercise guide, we will take a closer look at standing leg curls, their benefits, techniques, and tips for an effective workout.

What are standing leg curls?

Standing leg curls are a type of resistance exercise that targets the hamstrings and glutes. The exercise involves lifting one leg off the ground while keeping the knee bent and curling the heel towards the buttocks. The movement mimics the motion of walking or running, making it a functional exercise that can improve your athletic performance.

What muscles do the standing leg curls activate?

Standing leg curls primarily target the hamstrings and glutes. These muscles control the flexion and extension of the knee and hip joints, respectively. Additionally, standing leg curls also work the hip flexors and the muscles of the lower back and core, which help to stabilize the body during the exercise.

By activating these muscles, standing leg curls can improve lower body strength, muscle tone, and overall lower body function.

Benefits of standing leg curls

  • Improved leg strength and muscle tone: This exercise targets the hamstrings and glutes, which are important muscles for leg strength and overall lower body function.
  • Increased flexibility: The motion of the standing leg curl can help to improve flexibility in the hamstrings and hip flexors.
  • Enhanced balance and stability: Standing leg curls require balance and stability to perform, which can help to improve your overall balance and stability.
  • Reduced risk of injury: By strengthening the muscles in your legs, you can help to reduce the risk of injury during physical activity.

How to perform standing leg curls

Performing standing leg curls is a fairly simple exercise that can be done with or without weights. Follow these steps to perform it correctly:

  • In the beginning, stand with your feet shoulder-width apart and your arms by your sides.
  • Lift one leg off the ground, bending your knee so that your foot comes towards your glutes.
  • Hold the position for a few seconds, then slowly lower your leg back down to the ground.
  • Repeat the movement with the other leg.
  • To add weight to the exercise, hold a dumbbell or resistance band in the hand opposite the leg you’re lifting.
  • On each leg, perform 2-3 sets of 10–12 repetitions.

Tips for an effective standing leg curls workout

1. Engage your core: To maintain balance and stability during the exercise, engage your core muscles by pulling your belly button towards your spine.

2. Focus on the squeeze: As you lift your leg and curl your heel towards your buttocks, focus on squeezing your hamstrings and glutes.

3. Keep your upper body stable: Avoid swinging your upper body during the exercise, which can reduce the effectiveness of the workout and increase the risk of injury.

4. Gradually increase resistance: As you get stronger, consider adding ankle weights or resistance bands to increase the resistance of the exercise.

5. Incorporate variety: To keep your workouts challenging and prevent boredom, consider incorporating different variations of standing leg curls, such as adding pulses or holding the top of the movement for longer.

Variations of the standing leg curls

1. With a resistance band: Adding a resistance band to your standing leg curls can help to increase the resistance and challenge your muscles in new ways.

2. With ankle weights: Ankle weights can also be added to standing leg curls to increase resistance and make the exercise more challenging.

3. Single-leg curls: Instead of alternating legs, perform standing leg curls on one leg at a time. This can help to increase the intensity of the exercise and target each leg more effectively.

4. With a stability ball: Place a stability ball behind you and use it for support as you perform standing leg curls. This can help to improve balance and stability while working your hamstrings and glutes.

5. Standing leg curls on a machine: If you have access to a gym, you may be able to use a standing leg curl machine. This machine can provide a more targeted workout for your hamstrings and glutes, allowing you to adjust the weight and resistance as needed.

Safety and Precautions

  • Use proper form: It is important to maintain proper form throughout the exercise to avoid injury and maximize the effectiveness of the exercise. Avoid bending over and maintain a straight back while engaging your core.
  • Start with a lighter weight: If you are new to standing leg curls, start with a lighter weight or no weight at all until you feel comfortable with the exercise.
  • Warm-up and cool-down: Before performing standing leg curls, it is important to warm up your muscles with some light cardio and dynamic stretching. After the exercise, cool down with some static stretching to prevent muscle soreness and injury.


Standing leg curls are a simple yet effective exercise that can be performed virtually anywhere, making them a convenient addition to any workout routine. Overall, This exercise is a versatile and effective exercise that can help you achieve a stronger, more toned lower body.

Frequently Asked Questions (FAQs)

Are leg curls good or bad for you?

Whether leg curls are good or bad for you depends on various factors such as your fitness level, underlying health conditions, and how they are performed. When done with proper form, starting with a lighter weight, and listening to your body, leg curls can be beneficial for building strength and muscle definition in the targeted areas. However, improper form or overuse can lead to potential risks such as knee strain, back pain, and overuse injuries.

How many leg curls should I do a day?

The number of leg curls you should do per day will depend on various factors such as your fitness level, goals, and the intensity of the exercise. In general, it is recommended to perform 2-3 sets of 10-12 repetitions of leg curls, 2-3 times per week. it’s a good idea to start with a lower number of repetitions and gradually increase over time as you build strength and endurance.

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