10 Best Standing Leg Curl Alternatives for Home & Gym

The Standing Leg Curl is done standing with a machine. Ranked closest by our scoring: the Lever Lying Two-one Leg Curl, the Lever Lying Leg Curl and the Smith Machine Stiff-legged Deadlift. Three harder versions, Lying Leg Curls, the Floor Glute-ham Raise and the Leverage Deadlift, are listed below as progressions rather than swaps.

Standing Leg Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Standing Leg Curl

The steps for the Standing Leg Curl itself, so you can judge how close each substitute below really is.

Hamstrings · Machine · Beginner · Isolation

  1. Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
  2. Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
  3. As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
  4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
  5. Perform the same exercise now for the left leg.

The 10 Best Standing Leg Curl Alternatives

10 substitutes, ranked by how closely each one matches the Standing Leg Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Lever Lying Two-one Leg CurlPlay demonstration

    1. Lever Lying Two-one Leg Curl

    87% match

    Hamstrings · Intermediate · Isolation

    A good swap when you have a lever machine to work with, and it still works the hamstrings.

    • Lever
    How to perform it
    1. Adjust the machine to fit your body and sit on it with your back against the backrest.
    2. Place your legs on the lever pad, just above your ankles.
    3. Grasp the handles on the sides of the machine for support.
    4. Keeping your upper body still, exhale and curl your legs up towards your glutes.
    5. Pause for a moment at the top, then inhale and slowly lower your legs back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Standing Leg Curl
    • Equipment: a machine, the same as the Standing Leg Curl
    • Body position: seated, not standing
  2. Lying Leg Curls

    Progression

    2. Lying Leg Curls

    84% match

    Hamstrings · Intermediate · Isolation

    Pick this when you want a harder version that still works the hamstrings.

    • Machine
    How to perform it
    1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
    2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
    3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
    4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Standing Leg Curl
    • Equipment: a machine, the same as the Standing Leg Curl
    • Body position: lying face down, not standing
  4. Smith Machine Stiff-legged Deadlift

    4. Smith Machine Stiff-legged Deadlift

    79% match

    Hamstrings · Intermediate · Compound

    A good swap when you have a Smith machine to work with, and it still works the hamstrings.

    • Smith-machine
    How to perform it
    1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
    2. Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
    3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
    4. Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Standing Leg Curl
    • Equipment: a machine, the same as the Standing Leg Curl
    • Body position: standing, the same as the Standing Leg Curl
  6. Cable Deadlifts

    6. Cable Deadlifts

    76% match

    Hamstrings · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the hamstrings.

    • Cable
    How to perform it
    1. Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
    2. To begin, squat down be flexing your hips and knees until you can reach the handles.
    3. After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
    4. After reaching a full standing position, Return to the starting position and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Standing Leg Curl
    • Equipment: a cable, not a machine
    • Body position: standing, the same as the Standing Leg Curl

Standing Leg Curl FAQ

What muscles does Standing Leg Curl work?

The standing leg curl primarily targets the hamstrings, the semitendinosus, semimembranosus, and biceps femoris, through knee flexion. It also recruits the gastrocnemius and requires hip stabilization; cue pulling the heel toward the glute and squeezing at the top to maximize contraction.

What is the best bodyweight alternative to Standing Leg Curl?

The Nordic hamstring curl is the best bodyweight alternative because it loads the hamstrings eccentrically and concentrically. Set a partner or anchor at your ankles, keep hips extended, and control the descent to emphasize hamstring lengthening.

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