Standing Knee Curl
Standing tall and holding a chair or counter, you bend one knee to bring the heel up toward the buttock, training the hamstrings with bodyweight or an ankle weight. Choose it for strength and falls-prevention work at home, or when a leg curl machine is out of reach.
Updated
Primary muscles: Hamstrings. Supporting muscles: Calves. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand tall behind a sturdy chair or counter with both hands resting on it.
- Set the feet a little less than shoulder width apart, toes forward, and shift your weight onto one leg.
- Flex the ankle of the working foot so the toes point toward the shin.
- Bend the knee to bring the heel up toward the buttock for a count of 2.
- Pause when the lower leg is about parallel to the floor.
- Lower the foot to the floor for a count of 4.
- Finish all reps on one side before switching.
Watch for
- Working knee drifting forward of the standing knee.
- Arching the lower back to lift the heel higher.
- Letting the foot drop instead of lowering it.
Breathing
Exhale as you curl, inhale as you lower.
Tip
Do 2 sets of 10 per leg. Once they feel easy, strap on an ankle weight and log it as the weight.
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