How to do a Single Leg Curl

Authored by Fitbod

About Single Leg Curl

Sets Logged
233,960
Popularity Rank
365th
Difficulty
Beginner
Hamstrings Strength
85 mSCORE 48th
Equipment Required
  • Photo of Leg Curl Machine
    Leg Curl Machine
Primary Muscles
Secondary Muscles
None

Instructions: How To

The Single Leg Curl with a leg curl machine is an isolation exercise targeting the hamstrings. This variation offers unique benefits over traditional, bilateral leg curls by allowing for a greater focus on unilateral strength and correcting imbalances between legs. It's slightly more challenging due to the increased demand for stability and control. Incorporating this exercise can enhance muscle symmetry, improve stability, and contribute to a wider range of motion, benefiting overall leg development and performance in compound lower-body exercises.

  1. Sit upright in a single leg curl machine while positioning the top support pad just above your knees and placing it just above the back of your ankles onto the lower pad.
  2. Grab ahold of the handles for additional support.
  3. Flex your right knee to lower your heel towards towards the floor in a downward arc.
  4. Once you can no longer flex your knee, return to the starting position and repeat with opposite leg.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps