Hamstrings
Standing Leg Curl
A single-leg machine curl performed on your feet that isolates the hamstrings through a controlled bend of the knee.
Primary musclesHamstrings
Energy burned
≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min
Estimate range 14–24 kcal (±25 %)
Muscle mass worked8 %
Effort during a set5.0 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Adjust the machine so the pad rests against the back of your working leg just above the heel and the knee lines up with the pivot.
- 2Stand tall, hold the handles for balance, and keep your supporting leg slightly soft at the knee.
How to perform
- 1Squeeze your hamstring to curl the pad toward your glute without letting your hips swing.
- 2Pause for a moment when your heel is near your glute.
- 3Lower the pad slowly until your leg is nearly straight.
- 4Finish all repetitions, then switch legs.
