Zercher Squat vs Standing Leg Curl
Which one fits your Leg workout plan?
Contents
Planfit users log Standing Leg Curl more often — 1,989 sessions vs 20. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Zercher Squat and Standing Leg Curl and pick the one that fits your Leg workout.
Zercher Squat vs Standing Leg Curl: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Leg Curl more often — 1,989 sessions compared to 20 for Zercher Squat.
What most people do isn't always what fits you. Zercher Squat and Standing Leg Curl differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Zercher Squat and Standing Leg Curl Differ
| What differs | Zercher Squat | Standing Leg Curl |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | hamstrings and calves |
| Equipment | a barbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 20 sessions | 1,989 sessions |
How to Do Zercher Squat
Zercher Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Naturally bend your knees and lower yourself until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Zercher Squat guide with alternatives and benefits, see the Zercher Squat exercise guide.
How to Do Standing Leg Curl
Standing Leg Curl Muscles Worked: Leg
Form
- 1. Engage the muscles in the back of your thigh and buttocks of the extended leg, and lift until your knee is at a 90-degree angle.
- 2. Lower only until your knee is fully extended while resisting the weight.
Coach's Tips
- 1. Please be careful not to fully extend your knees.
- 2. Please be careful not to lift your upper body.
For a full Standing Leg Curl guide with alternatives and benefits, see the Standing Leg Curl exercise guide.
Frequently Asked Questions
Which is better for Leg, Zercher Squat or Standing Leg Curl?
Planfit users log Standing Leg Curl more often — 1,989 sessions against 20 for Zercher Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Zercher Squat and Standing Leg Curl work the same muscles?
Not quite. Zercher Squat loads quads, hamstrings, and glutes, and Standing Leg Curl loads hamstrings and calves.
What equipment do Zercher Squat and Standing Leg Curl need?
Zercher Squat needs a barbell, and Standing Leg Curl needs a machine.
Which is easier to start with?
Standing Leg Curl is the easier place to start. Move to Zercher Squat once your form holds up.
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