Hamstrings · Isolation movement
Single-Leg Curl
An isolation exercise for the hamstrings. You need a leg curl machine.
Primary muscle
Hamstrings
Secondary muscles
–
Equipment
Machine
Difficulty
Beginner
How to perform the Single-Leg Curl
- Set up on the lying or seated leg curl machine but place only one ankle under or against the roller.
- Line the working knee up with the machine pivot and brace the hips flat against the pad.
- Curl the roller with the single working leg, flexing the knee through its full available range.
- Pause at peak knee flexion and feel the isolated hamstring contraction on that side alone.
- Lower under control to a straight knee, matching the tempo you will give the other leg.
- Complete every rep on one side before switching so each hamstring is trained independently.
Suggested working range: 10–15 reps. Default progression: double progression.
Common mistakes
- •Letting the stronger leg compensate by shifting the hips toward the working side.
- •Rushing the working leg through partial reps instead of a full knee-flexion range.
- •Loading heavier than single-leg strength allows and recruiting the lower back to help.
- •Skipping the controlled eccentric on the weaker leg, which defeats the imbalance fix.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Single-Leg Curl fits into hypertrophy and strength splits that prioritize hamstrings volume.
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