Step by step
- Set up the machine with your knee aligned with the pivot and the roller behind your ankle.
- Rest your forearms or hold the handles.
- Bend your knee, bringing your heel towards your glute.
- Lower slowly and repeat; then switch legs.
Tip: Start with your weaker leg.
Common mistakes
Moving your hips
Keep your hips still and against the pad.
Dropping the weight
Control the lowering.
Short range
Curl as far as you can.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Why one leg at a time?
To fix differences between your legs.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add standing leg curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.