Standing leg curl in a machine

This serves as an alternative to lying leg curls for those who experience dizziness. It is better not to lift the thigh off the roller, as this allows the glutes to engage somewhat, resulting in none of the targeted muscles being effectively worked.

Nuances and mistakes

1. There are two types of machines. In one, you perform leg curls while standing, and in the other, you perform them with a forward lean. In my opinion, a slight forward lean helps better stretch the back of the thigh, so it's preferable to do it in a leaning position.

2. Position the roller so that it is under your calf muscle. The greater the lever arm, the better.

3. If you lift your knee slightly off the support at the top of the movement, the glute muscle will also engage. This isn’t necessarily good or bad; it's more a matter of personal preference.

4. Perform this exercise after deadlifts, bent-over exercises, or hyperextensions to "finish off" the back of your thighs.

5. Extend your leg fully at the bottom. Use a weight that allows you to complete at least 8-10 repetitions.