Standing Knee Flexion
Intermediate
Also known as: Bodyweight Standing Hamstring Curl · Unloaded Standing Leg Curl
Expert Advice
Keep your working knee pointing down. Letting it drift backward adds hip extension instead of keeping the movement at your knee.
How-to-do Steps
- Stand upright with your feet hip-width apart and arms relaxed.
- Shift your weight onto one leg, lifting the opposite foot slightly.
- Bend your raised knee, bringing your heel backward toward your buttock.
- Lower your heel slowly until your working leg is straight again.
- Complete your repetitions on this leg, then switch sides.
Common Mistakes
- Heel swings upwardFix: slow down and lift through muscular effort rather than momentum.
- Standing knee locks backwardFix: keep a slight bend in your supporting knee.
Coach Cues
Knee points downHeel toward buttockLower slowly
Short reminders to keep in mind during every set.
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Muscles Worked
Standing Knee Flexion primarily targets the Hamstrings, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings80%
Secondary
Calves20%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 3?
Intermediate
Unsupported single-leg stance requires balance while the opposite knee bends.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Standing Knee Flexion work?
Standing Knee Flexion primarily targets the Hamstrings. Secondary muscles involved include Calves. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Standing Knee Flexion?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Standing Knee Flexion suitable for beginners?
Standing Knee Flexion is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Standing Knee Flexion?
Heel swings upward: slow down and lift through muscular effort rather than momentum. Standing knee locks backward: keep a slight bend in your supporting knee.
