Standing Leg Curl

Directions:

Preperation/body position

1. Set correct resistance on weight stack. Alter settings on machine if needed.
2. Stand on platform, with the thigh of the working leg resting against pad, and ankle positioned under lever pad.
3. This is dependant on the machine being used as they can vary. *Please read specific instructions on the machine being used.*

Excution/Movement

1. Keeping torso erect and good body posture, flex knee to bring lever pad up to back of thigh.
2. Once peak contraction is reached, slowly lower the pads back until a slight stretch of the hamstrings is felt.
3. Repeat for desired amount of repetitions.
4. *Please read specific instructions on the machine being used.*

Comments

The standing leg curls effectively recruits the muscles of the hamstrings, plus additional upper thigh muscles, via flexion of the knee.

Thigh should remain stationary, resting against pad, to eliminate gluteus involvement.

It has become popular for the leg curl to be second choice to the stiff leg deadlifts, when it comes to stimulating the hamstrings. The two exercises target the hamstrings from two totally different planes of resistance, the SLDL recruiting the hamstrings via hip extension, and the leg curl recruiting the hamstrings via knee flexion. Therefore, both exercise can play an integral role for overall development of the hamstrings, and other upper thigh muscles.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.