Standing hamstring curl
The standing hamstring curl bends the knee against gravity while you face a wall for support. It works the muscles at the back of the thigh (hamstrings) and is commonly part of early knee and hip strengthening programs.
How to do the standing hamstring curl
- Stand facing a wall, about a forearm's length away, and rest both hands on it at shoulder height.
- Shift your weight onto one leg. Stand tall on it without pushing the knee back hard.
- Bend the other knee and lift the heel up behind you until the lower leg is about level with the floor, as in the video. If that feels easy and comfortable, you can bring the heel higher toward your buttock.
- Keep the thighs side by side, so the bent knee points down and does not swing forward.
- Lower the foot slowly to the floor, then do the same with the other leg. Keep alternating.
What you should feel
Work in the back of the thigh on the leg that bends. The standing hip works a little to keep you balanced.
Common mistakes
- Bringing the thigh forward as the heel lifts, which turns it into a hip bend.
- Arching the lower back or leaning hard into the wall.
- Swinging the leg up fast and letting it drop.
How often
Programs often start with 2 to 3 sets of 10 on each leg, alternating sides. Your physio will change the numbers as you go, and an ankle weight may come later.
Stop and check with your physio if
- Sharp pain behind the knee or at the back of the thigh, or pain that builds with each rep.
- You feel unsteady or dizzy standing on one leg. If you faint while exercising, call emergency services, even if you feel fine again quickly.
From the clinic
Hamstring cramp is common in the first few sessions, particularly when the heel goes up quickly. Slow the lift down and stop a little short of the top for a few reps.
Finding it hard to stand on one leg? Move closer to the wall and keep both hands on it. Let the wall take care of your balance so you can think about the knee.
With an ACL reconstruction that used a hamstring graft, the curl without weight is usually allowed early on. Resisted hamstring work is often held back for the first weeks, though, so ask your surgeon or physio before you strap on an ankle weight.
Reviewed by the PocketPhysio by VirtueLife expert physiotherapy team. Last reviewed 2026-09-25.
This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.
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