Standing Single Leg Curl
Description
The standing single-leg curl is a hamstring isolation exercise performed on a dedicated standing leg curl machine. You stand on one leg with the other foot positioned behind a roller pad, then curl the working leg up by bending at the knee. Training one leg at a time exposes left-right imbalances and improves hamstring engagement.
Muscle Group
Equipment Required
Standing Single Leg Curl Instructions
- Adjust the standing leg curl machine so the roller pad sits behind your right ankle when standing.
- Stand facing the machine. Position the back of your right ankle against the roller pad.
- Stand on your left leg. Hold the machine handles for stability.
- Brace your core. Stand tall with hips facing forward.
- Curl the roller pad up by bending at the right knee. Squeeze your hamstring.
- Continue until your knee is fully bent and your heel is near your glute.
- Lower under control over two to three seconds.
- Complete reps on one side, then switch.
Standing Single Leg Curl Form & Visual
Standing Single Leg Curl Benefits
- Isolates each hamstring individually
- Exposes left-right strength imbalances
- Easy to load progressively
- Useful for rehabilitation after hamstring strains
- Standing position eliminates lower-back load
- Excellent finisher for leg workouts
Standing Single Leg Curl Muscles Worked
- Hamstrings (biceps femoris, semitendinosus, semimembranosus)
- Gastrocnemius (secondary)
- Gluteus maximus (slight stabilizer)
Standing Single Leg Curl Variations & Alternatives
- Lever Lying Leg Curl
- Lever Seated Leg Curl
- Dumbbell Lying Hamstring Curl
- Two-Leg Standing Curl
- Cable Standing Hamstring Curl
