Exercise Comparison
90/90 Hamstring vs Standing Leg Curl
Side-by-Side
Muscle Analysis
Shared
Only in 90/90 Hamstring
Instructions
90/90 Hamstring
Lie on your back, with one leg extended straight out.
With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
Repeat for 10-20 repetitions, and then switch to the other leg.
Standing Leg Curl
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.
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.
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.
As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Perform the same exercise now for the left leg.
Verdict
Both exercises target the hamstrings. 90/90 Hamstring is a beginner exercise using bodyweight, while Standing Leg Curl is beginner and uses machine. Choose 90/90 Hamstring if you have access to bodyweight, or Standing Leg Curl if you prefer machine.