Fysiqal

Isolation · Beginner

Standing Leg Curl

Isolation isolation exercise using machine.
Standing Leg Curl demonstration (no audio).
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Machine
Mechanics
Isolation
Sides
Unilateral
Main plane
Sagittal

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How to do the Standing Leg Curl

Cues reviewed by Kwabena Osei on

Setup

Standing in the machine, one leg's ankle against the pad, standing leg slightly bent for stability, hips square to the machine.

  1. Curl your working heel up toward your glute by flexing your knee, keeping your hips square and still.

  2. Point your toes as you curl to minimize calf involvement.

  3. Lower under control back to a full stretch, then complete all reps before switching legs.

Common mistakes

  • Letting the hips rotate or lean to help swing the weight instead of isolating the movement at the working knee.

  • Rushing through reps on one side just to get to the other leg instead of controlling the full range on both.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee flexionprimary action

    Biceps femoris long head (prime mover, high emphasis); Biceps femoris short head (prime mover, high emphasis); Semitendinosus (prime mover, high emphasis); Semimembranosus (prime mover, high emphasis); Gastrocnemius (synergist, moderate emphasis); Gracilis (synergist, low emphasis); Sartorius (synergist, low emphasis)

  • Knee internal rotationsecondary action

    Semitendinosus (synergist, low emphasis); Semimembranosus (synergist, low emphasis)

  • Knee external rotationsecondary action

    Biceps femoris long head (synergist, low emphasis); Biceps femoris short head (synergist, low emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.