Machine Standing Leg Curl

Setup

1. 01Set the roller pad so it sits just above the ankle of the working leg.
2. 02Stand into the machine with the thigh pad supporting the working thigh.
3. 03Hold the handles, stand tall on the support leg, and brace the trunk.

Execution

1. 01Curl the heel toward the glute by bending the knee against the pad.
2. 02Squeeze hard at the top of the curl.
3. 03Lower the pad slowly until the knee is nearly straight.
4. 04Complete all reps, then switch legs.

Checkpoints

• -The thigh stays pinned to the pad; only the lower leg moves.
• -Hips stay level and square, not hiked to help the curl.
• -Full squeeze at the top and near-full extension at the bottom.
• -Torso stays upright rather than folding over the machine.

Common mistakes

• -Swinging the hip to throw the pad up.
• -Stopping halfway down and shortening the eccentric.
• -Pointing the toes hard, which shifts emphasis to the calf.
• -Loading so heavy that reps become jerky.