Standing Single Leg Leg Curl

How to Perform the Standing Single Leg Leg Curl

Stand facing the standing leg curl machine and position one leg against the padded roller just below your calf.
Grip the handles firmly for support and keep your standing leg slightly bent for stability.
Brace your core and keep your upper body upright and stationary throughout the movement.
Curl your working leg upward by flexing at the knee, bringing your heel toward your glute.
Squeeze your hamstring hard at the top of the contraction and hold briefly.
Slowly lower the weight back to the starting position under control, resisting the pull of the cable.
Complete all reps on one leg before switching to the other side.

Swinging the hip or leaning the torso to generate momentum

Keep your torso stationary and upright; only your lower leg should move.

Letting the weight drop quickly on the eccentric phase

Control the lowering portion over 2-3 seconds to maximize hamstring engagement.

Not achieving a full contraction at the top

Curl your heel as close to your glute as possible and squeeze the hamstring for a one-second hold.

●Point your toes slightly downward during the curl to reduce calf involvement and isolate the hamstrings.
●Start with your weaker leg first to ensure balanced development.
●Use a slow, controlled tempo to maximize time under tension on each rep.

Strength

4-5 sets of 5-8 reps per leg

Hypertrophy

3-4 sets of 10-12 reps per leg

Endurance

2-3 sets of 15-20 reps per leg

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