Kneeling Single Hamstring Curl
Description
The kneeling single hamstring curl is a single-leg version of the Nordic hamstring curl. The non-working leg is held off the ground while the working leg controls the descent of the body. It is one of the toughest hamstring moves in existence and a serious eccentric strength builder.
Muscle Group
Equipment Required
Kneeling Single Hamstring Curl Instructions
- Kneel on a padded surface and have a partner hold your ankles (or use a fixed anchor).
- Lift one leg off the ground behind you.
- Brace your core and keep your hips and shoulders aligned.
- Use the working hamstring to slowly lower your body forward toward the floor.
- Maintain a straight line from knees to head.
- Catch yourself with your hands when your strength fails.
- Push back up using your hands and the working hamstring.
- Complete reps on one side before switching legs.
Kneeling Single Hamstring Curl Form & Visual
Kneeling Single Hamstring Curl Benefits
- Brutal eccentric hamstring work
- Builds single-leg strength
- Reduces hamstring injury risk
- Useful for sprinters
- Strong unilateral builder
- Improves knee flexion strength
Kneeling Single Hamstring Curl Muscles Worked
- Hamstrings
- Gluteus maximus
- Calves
Kneeling Single Hamstring Curl Variations & Alternatives
- Nordic Curl
- Lying Leg Curl
- Glute Ham Raise
- Romanian Deadlift
