Lever Standing Leg Curl
The Lever Standing Leg Curl primarily works the Biceps Femoris (Long Head), with secondary activation of the Gastrocnemius (Medial), Gracilis, Sartorius and stabilizer support from the Gluteus Medius, Gluteus Minimus, Tibialis Anterior. It is a machine isolation exercise at beginner difficulty.
The Lever Standing Leg Curl is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the Biceps Femoris (Long Head), with secondary engagement of the Gastrocnemius (Medial), Gracilis, Sartorius. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Gastrocnemius (Medial), Gracilis, Sartorius |
Muscles Worked
The Biceps Femoris (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Gastrocnemius (Medial), Gracilis, and Sartorius act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Gluteus Medius, Gluteus Minimus, Tibialis Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
Secondary Muscles
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Sartorius (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Tibialis Anterior (calves)
How to Perform
Preparation
- Stand in machine with one or both legs between pads depending upon machine's design.
- Position exercising leg with lever pad behind lower leg and upper pad in front of lower thigh.
- Bend over and grasp handles for support if available.
- Stand with body weight shifted on foot of resting leg and raise foot of exercising leg slightly off of floor or platform.
Execution
- Pull lever up to back of thigh by flexing knee.
- Return lever until knee is straight.
- Repeat.
- Continue with opposite leg.
Comments
- Some apparatuses allow for abent over posturepotentially further decreasingactive insufficiencyof three of four heads of hamstring at completion of knee flexion.
- If hips are not significantly bent (ie: body upright),Rectus Femorisbecomes antagonist stabilizers.
- Dorsal flexionof ankle reducesactive insufficiencyof Gastrocnemius allowing it to assist in knee flexion.
- Similar exercise can also be performed on somemulti-hip machinesand certainleg extension machines.
- Also seeBent-over Leg Curl.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head)) and can be substituted based on your equipment or variation preferences.
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