Standing Leg Curl
The Standing Leg Curl is a unilateral lower-body exercise that isolates the hamstrings by flexing the knee while standing upright. It strengthens the posterior chain and helps correct muscle imbalances between the left and right legs.
Iridium programs this isolation movement to drive specific hamstring volume when your sub-muscle-group fatigue analysis indicates your lower back is already fatigued from recent compound lifting. This allows the AI to prescribe reps that contribute to your Maximum Adaptive Volume targets without negatively impacting your systemic recovery score or future heavy sessions.
Form Cues
- Stand tall and brace your core
- Keep your support knee slightly bent
- Curl your heel specifically towards your glute
- Squeeze the hamstring hard at the top
- Lower the leg slowly and under control
- Don't arch your lower back to lift the leg
- Don't swing your leg using momentum
- Don't let your working knee drift forward
- Don't rotate your hips during the movement
- Don't rush the lowering phase
Common Mistakes
- Hyperextending the lower back
- Using momentum to swing
- Knees drifting apart
- Incomplete range of motion
- Rushing the rep
Muscles Worked
This exercise primarily targets the hamstrings through knee flexion, effectively isolating the muscle group without heavy spinal loading. It also engages the glutes and core muscles to maintain an upright, stable posture during the single-leg movement.
Primary
Secondary
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