FitCi
Standing Machine Leg Curl is an isolation exercise for the legs: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: calves. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set up in the machine with one leg; adjust the lower pad just above your ankle and the thigh pad above your knee.
- Grip the handles to stabilize your torso and keep your support leg slightly bent.
- Curl your heel toward your glute as far as possible.
- Squeeze your hamstring for 1 second at the top.
- Lower your leg under control over 2-3 seconds without moving your hip; switch legs when the set is done.
Coaching tip
As you curl your heel toward your glute, keep your thigh pinned to the pad; if your hip lifts, the movement shifts to your lower back.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.