Machine · HAMSTRINGS

Standing Leg (Hamstring) Curl — Muscles Worked & RPE Load Guide

FR: Curl Ischio-jambiers · High output close to 0 RIR with minimal CNS tax

Standing Leg (Hamstring) Curl targets Hamstrings as primary movers (1.0× set credit) alongside Calves (0.5× synergist credit). Cam-matched resistance across sticking points.

Primary Movers (1.0×)
Hamstrings
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Calves
Fractional 0.5 set stimulus
Equipment & Pattern
Machine
External / Standard Load
CSV Import Aliases
4
Strong, Hevy, Capua & Jefit

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.

Muscle Group Mechanical Role Effort Share Weekly Optimal Band (MEV–MAV) Frequency & Research
Hamstrings Primary (1.0× set) 85% 4–16 sets/wk (MRV 20) 2–4x / week · Evidence
Calves (Gastrocnemius & Soleus) Secondary (0.5× set) 15% 8–16 sets/wk (MRV 20) 2–4x / week · Evidence

Standing Leg (Hamstring) Curl Worked Wathan RPE Prescription Table (kg)

Worked kg values computed for Standing Leg (Hamstring) Curl using a worked 180.0 kg reference 1RM (Machine) rounded to 5 kg machine increments. Mechanics: Externally braced cam track; resistance curve: Cam-matched resistance across sticking points.

Reps RPE 9.5 RPE 9 RPE 8.5 RPE 8 RPE 7
3 reps 0 kg (89%)0 kg (86%)0 kg (86%)0 kg (83%)0 kg (81%)
5 reps 0 kg (83%)0 kg (81%)0 kg (81%)0 kg (81%)0 kg (78%)
8 reps 0 kg (75%)0 kg (75%)0 kg (75%)0 kg (72%)0 kg (72%)
10 reps 0 kg (72%)0 kg (72%)0 kg (69%)0 kg (69%)0 kg (67%)
12 reps 0 kg (69%)0 kg (67%)0 kg (67%)0 kg (67%)0 kg (64%)

Strong, Hevy & French/English CSV Import Labels

STRUGGL automatically maps these exact workout-tracker strings to canonical Standing Leg (Hamstring) Curl volume and e1RM records on zero-login Wrapped CSV upload.

Curl Ischio-jambiers Standing Leg (Hamstring) Curl curl ischio-jambiers leg curl debout single leg curl standing leg curl

Taken-Rack Substitutes & Biomechanical Swaps

Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.

Machine Lying Leg Curl (100% overlap) Compare Swap: Standing Leg (Hamstring) Curl vs Machine Lying Leg Curl → Machine Seated Leg Curl (100% overlap) Compare Swap: Standing Leg (Hamstring) Curl vs Machine Seated Leg Curl → Nordic Curls (100% overlap)

Verified Peer-Reviewed Literature (PubMed & DOI)

Peer-Reviewed Paper Author & Journal External Reference
Myoelectric activity and improvements in strength and hypertrophy are unaffected by the ankle position during prone leg curl exercise - a within person randomized trial. Cadeo (2023) · European journal of sport science PubMed 37194431 ↗
Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Maeo (2021) · Medicine and science in sports and exercise PubMed 33009197 ↗
Regional differences in muscle activation during hamstrings exercise. Schoenfeld (2015) · Journal of strength and conditioning research PubMed 24978835 ↗

Compute Your Exact Standing Leg (Hamstring) Curl 1RM & Weekly Muscle Volume

Plug a single set into our Wathan RPE calculator or import your Strong/Hevy CSV history to see if Hamstrings sets fall between MEV and MRV.

Wathan 1RM & Plate Calculator → Audit Weekly Muscle Volume Upload Strong / Hevy CSV