Standing Leg Curl Machine

How to adjust

Adjust the hip support pad height to about hip level for a stable stance.
Position the ankle roller against the back of the working leg's ankle, and select the weight with the pin.

Stand facing the pad, leaning your hips gently into the support pad and gripping the handles; set the back of the working ankle, just above the heel, against the roller behind your leg, with the standing leg planted and its knee slightly bent.
Exhale, curl that heel up toward the glute.
Pause briefly, inhale, lower under control, then switch legs.
If you run out of strength mid-set, lower the heel back through the full range under control until the stack settles, then take your leg off the ankle pad, release the handles and step back out of the frame.

Grip the handles and keep the standing knee slightly bent for the whole set: you are on one leg the entire time, so losing balance is this machine's biggest risk.
Keep the hips braced against the support pad throughout so the lower back doesn't compensate.
Do not swing the working leg with momentum.
Control the return evenly on both legs.