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Hamstrings and glutes ยท Knee flexion

Standing Single-Leg Curl

An isolation knee flexion exercise for the hamstrings, done with a machine. It also works the calves.

Machine Isolation Reps and weight Also called: standing leg curl, single leg curl
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Hamstrings

Do most of the work.

Secondary

Calves

Help during each rep.

  • HamstringsBack of the thighsPrimary
  • CalvesBack of the lower legsSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Stand tall with the thigh against the pad, holding the handles.
  3. Curl the heel towards the seat and squeeze the hamstring.
  4. Lower slowly to almost straight.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Leaning into the machine. Stand tall; only the lower leg moves.
  • Half reps. Curl all the way and lower to almost straight.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.