Standing Single Leg Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Single Leg Curl is a bodyweight exercise primarily targeting the hamstrings while also engaging the quads and hip adductors. It involves standing upright with support from a stable surface, lifting one heel toward the buttock while keeping the thigh stationary, and then slowly lowering the foot. This movement isolates the hamstrings, improves balance and single-leg stability, and can be performed on either leg, making it effective for strengthening the posterior chain and enhancing lower-body control.
How to Perform
Position yourself near a stable surface such as a wall, chair, or countertop to help keep your balance.
Stand upright with your feet aligned at hip-width.
Slowly bend one knee and bring your heel up toward your glutes, keeping your thigh fixed in place.
Avoid letting your knee drift forward or your upper leg move during the lift.
Lower your foot back down in a controlled manner.
Repeat for the chosen number of repetitions, then switch to the other leg.
Maintain steady breathing throughout and engage your core to support balance.
Focus on slow, controlled movements to maximize hamstring activation and minimize momentum.
★ 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
Concentrate on the hamstring working throughout the movement, feeling it tighten and stretch with each repetition.
Keep a steady breathing rhythm, exhaling as you lift the heel and inhaling as you lower it back down.
How Not to Perform
Do not allow your knee or thigh to move forward while lifting the heel.
Do not use momentum or swing the leg; keep the movement controlled.
Do not lean excessively on the support; maintain an upright posture.
Do not lock the standing leg’s knee; keep it slightly soft for stability.
Do not hold your breath; maintain steady, natural breathing.
Do not perform the exercise too quickly, which reduces hamstring activation.
Do not neglect core engagement; it helps balance and prevents energy loss.
Do not lift the heel higher than comfortable, which can strain the knee or hip.
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.
