Primary
Hamstrings
Secondary
Calves
Equipment
Machine
Difficulty
Beginner
Type
Pull
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The single leg lying curl trains one hamstring at a time on the lying leg curl machine, allowing you to identify and correct strength imbalances between legs. Working unilaterally ensures each hamstring does its full share of work without the stronger leg compensating. This builds more balanced hamstring development.
When to use it
Use for unilateral hamstring isolation work.
Who it's for
All levels wanting to fix imbalances.
Position only one leg under the pad and let the other leg rest. Curl the working leg fully while keeping your hips flat on the pad. Complete all reps on one side before switching. Start with your weaker leg and match reps on the stronger side.
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Also targets: Calves
See where Single Leg Lying Curl fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Lie face down on leg curl machine.
Position pad on one ankle only.
Keep other leg relaxed or off pad.
Curl working heel toward glutes.
Squeeze hamstring at peak contraction.
Lower with control then switch legs.
Great for addressing muscle imbalances.
Focus on each hamstring individually.
Dont compensate with hip rotation.
Program single leg lying curls when you notice strength imbalances between legs, when you want focused unilateral work, or for variety from bilateral curls. Use them for moderate reps. They pair well with bilateral hip hinge movements.
Lifting hips during the curl.
Losing hip position during the Single Leg Lying Curl shifts the loading pattern away from your Hamstrings (biceps femoris) and can compress your lower back. Stay planted and let your Hamstrings (biceps femoris) do the work.
Rotating body to assist movement.
On pulling movements like the Single Leg Lying Curl, this mistake typically means your arms are doing work that should come from your Hamstrings (biceps femoris). Initiate every rep by engaging your Hamstrings (biceps femoris) first, then let your arms follow.
Not achieving full range of motion.
Cutting the range of motion short on the Single Leg Lying Curl means your Hamstrings (biceps femoris) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
All levels wanting to fix imbalances.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per leg. Rest 45 seconds.
MySetPlan places Single Leg Lying Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Single Leg Lying Curl
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Frequently Asked Questions About the Single Leg Lying Curl
The Single Leg Lying Curl primarily targets the Hamstrings (biceps femoris), making it an effective exercise for hamstrings development. Secondary muscles worked during the Single Leg Lying Curl include Gastrocnemius, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Single Leg Lying Curl is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting to fix imbalances. Start with lighter weights to master proper form before progressing.
For the Single Leg Lying Curl, the recommended approach depends on your goals. 3 sets of 10-12 reps per leg. Rest 45 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 15-20 reps.
The Single Leg Lying Curl typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Single Leg Lying Curl include: Lying Leg Curl, Standing Leg Curl, Cable Leg Curl. These exercises target similar muscle groups as the Single Leg Lying Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.