Standing Leg Curl

exercise_detail.description

The Standing Leg Curl is an isolation exercise targeting the hamstrings. It is performed using a leg curl machine where the user stands upright, engaging the hamstrings through knee flexion. This exercise helps in strengthening the posterior chain and improving knee stability.

exercise_detail.how_to_perform

1. Adjust the machine so that the pad rests comfortably against the back of your lower leg, just above the ankle.
2. Stand upright with your torso straight and hold onto the machine handles for support.
3. Position your feet hip-width apart and ensure your working leg is aligned with the machine's lever.
4. Engage your core and keep your supporting leg slightly bent to maintain balance.
5. Exhale as you curl your working leg upward by flexing your knee, bringing your heel towards your glutes.
6. Pause briefly at the top of the movement, ensuring maximum contraction in the hamstrings.
7. Inhale as you slowly lower your leg back to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions before switching to the other leg.

exercise_detail.tips

• Focus on a slow and controlled movement to maximize hamstring engagement.
• Keep your upper body stable and avoid swinging or using momentum during the exercise.
• Ensure that the pad is positioned correctly to avoid discomfort or strain on the ankle.
• Maintain a slight bend in your supporting leg to help with balance and stability.
• Concentrate on squeezing your hamstrings at the top of each curl for optimal muscle activation.
• Avoid locking out your knee when returning to the starting position to keep tension on the muscles.