Standing Leg Curl
10 reps
Curl the pad up in an arc with one leg by bending the knee, then lower it back under control.
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HAMSTRINGS
Standing Leg Curl
A standing machine leg curl that isolates the hamstrings, worked one leg at a time. Since hamstring isolation options are limited, it's a valuable addition for building size and strength there directly. The machine restricts range and stabilizes you, so you can focus purely on the effort.
How to do it
- 1
Set one knee on the pad with the knee bent to about 90 degrees, then position the lower pad against the back of your other leg a couple of inches above the ankle.
- 2
Brace your core for a neutral spine and lean slightly forward to hold the support handles.
- 3
Keeping that ankle flexed, curl the pad up in an arc by bending your knee.
- 4
Keep the thigh still and reach full knee flexion, then lower back to the start.
- 5
Repeat all reps, then switch to the other leg.