How To Do Single Leg Curl

Single Leg Curl Exercise

Single Leg Curl is an effective exercise for isolating the hamstring muscles but also works the glutes and calf muscles.

This is an exercise that requires strict form and technique. You can get better results by using a combination of light weights and high reps for Single Leg Curl.

As a unilateral exercise, you can put greater focus on the hamstring muscle being worked and thereby correct existing strength imbalances between your right and left hamstring.

Single Leg Curl Exercise How To

  • Lie face down on a Lying Leg Curl machine. Make sure your hips are braced securely on the machine and your heels are behind the pad.
  • Grab hold of the handles in front of you.
  • Curl one leg by flexing the knee and contracting the hamstring muscle. At the top position, you must feel a strong contraction on the hamstring muscle. Hold the position for a count of “one”.
  • Bring the weight back to starting position by resisting the weight. Do not lock out the knee so you can maintain constant tension. You must feel a comfortable stretch on the hamstring.
  • Once you have completed the targeted number of reps, switch legs and work the other hamstring muscle. Perform the exact number of reps.

Form and Technique

When doing Single Leg Curl, your hips must not come up and off the machine.

Do not raise your glutes and use momentum to curl the weight.

The key to getting the most of Single Leg Curl is to keep your upper body stable.

Keep your foot in a neutral position. Do not point your toes down or angle your foot. This creates unnecessary tension on your knees.

Variations: Standing Leg Curl, Single Leg Deadlift

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Single Leg Curl