This exercise, also called unilateral leg curl, is done on a machine. All standing leg curl machines are different. Some will have a support and others will not. So we will start with the execution of the movement in relation to the machine we see in the video.
Which muscles are used during the exercise?
The standing leg curl is a single joint isolation exercise. It allows to work the hamstringsA set of three muscles that start at the pelvic girdle and end at the tibia. The crural biceps is the largest of the three muscles and is located on the outer side of the back of the thigh. The other two muscles are the semi-tendinous and the semi-membranous. They are long and thin and are located on the inner side of the back of the thigh.
How to do the standing leg curl exercise?
This exercise is relatively simple to perform.
To begin, stand in front of a hamstring machine. Grab the handles and, if there is a support, lean your chest on them. This will keep you stable while you perform the exercise. Put your ankle against the sleeve. You will also need to adjust the resistance lever according to the length of your leg. The front of your thigh should rest against the upper support so that your thigh is well stabilized. The knee should be able to bend without difficulty.
Your support leg should always remain straight without being locked. Your foot should be well anchored to the ground, relaxed and in a comfortable position.
Inhale deeply and exhale as you bend your knee to lift the sleeve with your foot. Bend your leg until your shin is a little higher.
Hold the high position for a few seconds and then lower the load while breathing in. Return to the initial position without touching the ground so that the tension is still maintained. Take a slight break with the outstretched leg, then start again.
Remember to keep your torso upright or at a slight angle throughout the exercise. Switch legs once you have completed all the reps of the first leg.
Variants
- You can also do a seated leg curl.
- The recumbent leg curl.
This exercise is available in the following program:
Supplementary article :
