Single-Leg Lying Leg Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Lying Leg Curl Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Leg Lying Leg Curl is an isolation exercise performed on a lying leg curl machine that focuses primarily on strengthening and developing the hamstrings while allowing the calves to assist as secondary muscles. By working one leg at a time in a prone position, the exercise helps improve unilateral strength, muscle balance, and neuromuscular control between sides. The controlled curling motion emphasizes knee flexion driven by the hamstrings, while proper foot positioning and hip stability reduce compensation from other muscle groups, making it effective for targeted posterior thigh development.
How to Perform
Position yourself prone on the lying leg curl machine, aligning one ankle beneath the roller pad so it rests just above the heel and below the calf, while the opposite leg remains relaxed and out of the movement.
Secure your grip on the machine handles and firmly anchor your hips and pelvis into the bench to maintain constant contact and prevent any lifting or arching during the motion.
Draw your toes upward toward your shins to dorsiflex the foot, then initiate the movement by contracting the hamstrings to bend the knee and guide the pad upward toward the glutes.
Pause briefly at the top of the curl and actively contract the hamstrings to reinforce peak tension and control.
Gradually reverse the motion by extending the knee under control, allowing the foot to point slightly away as the weight is lowered to reduce calf involvement and maintain hamstring emphasis.
Continue repeating the curl using the same controlled tempo, lifting with a flexed foot and lowering with a pointed foot, while keeping the hips stable and the core lightly engaged.
Complete the full set on one leg before switching sides and repeating the sequence with the opposite leg.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Adjust the machine so the pad sits just above the heel to maintain proper leverage and consistent hamstring tension.
Keep your hips pressed firmly into the bench throughout the set to avoid shifting the workload away from the hamstrings.
Use a slow and controlled tempo, especially during the lowering phase, to maximize muscle engagement.
Flex the working foot during the curl to emphasize the hamstrings and limit excessive assistance from the calves.
Focus on equal range of motion and control on both legs to address strength imbalances.
Exhale during the curling phase and maintain steady breathing to support core stability.
Stop each rep just short of full knee lockout to keep continuous tension on the hamstrings.
How Not to Perform
Do not allow your hips or pelvis to lift off the pad, as this reduces hamstring activation and increases lower-back strain.
Do not use momentum or jerking motions to curl the weight, since this shifts tension away from the hamstrings and raises injury risk.
Do not rush the lowering phase; dropping the weight wastes energy and limits effective muscle loading.
Do not point your toes excessively during the lifting phase, as this increases calf involvement and decreases hamstring focus.
Do not use a load that forces you to shorten the range of motion or prevents full control of the movement.
Do not lock out the knee at the bottom of the rep, which can place unnecessary stress on the joint.
Do not twist the hips or rotate the leg outward or inward, as this can strain the knee and reduce exercise efficiency.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
