Standing hamstring curl

See the knee bend as the heel moves behind you.

Primary muscle regions: Hamstrings
What you need: Stable chair or support

Original simplified 3D figure. Highlights show muscle regions involved, not measured activation or exact anatomy. Playback speed is for viewing, not a prescribed exercise tempo.

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Main: Hamstrings

Follow the movement

One step at a time.

Stand upright and hold a stable support.
Bend one knee to bring the heel behind you within a comfortable range.
Lower the foot gently, then change sides.

The hamstrings at the back of the thigh bend the knee.