Seated Single Leg Leg Curl

How to Perform the Seated Single Leg Leg Curl

Sit on the seated leg curl machine and adjust the back pad so your knees align with the machine's pivot point.
Position the ankle pad just above your heel on the working leg, and let the non-working leg rest to the side or on the floor.
Grasp the side handles and sit back firmly against the pad.
Curl the working leg downward by flexing the knee, pulling the ankle pad toward the underside of the thigh.
Squeeze the hamstring at the bottom of the movement for a one-second hold.
Slowly return the leg to the starting position under control, stopping just short of full extension to maintain tension.
Complete all repetitions on one leg before switching to the other leg.

Using momentum to swing the weight down

Control the weight throughout the full range of motion; focus on feeling the hamstring do the work.

Lifting the hips off the seat during the curl

Keep your hips pressed firmly into the seat to isolate the hamstrings.

Locking out the knee at the top of each rep

Stop just short of full extension to maintain constant tension on the hamstring.

✓Identifies and corrects strength imbalances between the left and right hamstrings.
✓Greater muscle fiber recruitment per leg compared to the bilateral version.
✓Reduces injury risk by ensuring both hamstrings are equally strong.

●Use a slightly lighter weight than you would for the bilateral version to maintain form.
●Point your toes slightly to manipulate which part of the hamstring is emphasized.
●Perform the weaker leg first to ensure balanced training and equal effort on both sides.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.