Single Leg Lying Curl
Primary
Hamstrings
Secondary
Calves
Equipment
Machine
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your hamstrings, the Single Leg Lying Curl is a solid beginner-level pulling movement in the isolation category. Use for unilateral hamstring isolation work.
Everything You Need to Know About the Single Leg Lying Curl
The Single Leg Lying Curl is a good for beginners exercise that targets your Hamstrings (biceps femoris). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral hamstring isolation work. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting to fix imbalances. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Single Leg Lying Curl
Primary
Secondary
Stabilizers
Single Leg Lying Curl form guide
- 1
Lie face down on leg curl machine.
- 2
Position pad on one ankle only.
- 3
Keep other leg relaxed or off pad.
- 4
Curl working heel toward glutes.
- 5
Squeeze hamstring at peak contraction.
- 6
Lower with control then switch legs.
What are the best tips for the Single Leg Lying Curl?
Great for addressing muscle imbalances.
Focus on each hamstring individually.
Dont compensate with hip rotation.
What are common Single Leg Lying Curl mistakes to avoid?
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.
Is the Single Leg Lying Curl right for you?
All levels wanting to fix imbalances.
How to Program the Single Leg Lying Curl
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.
What are good alternatives to the Single Leg Lying Curl?
Lying Leg Curl
Standing Leg Curl
Cable Leg Curl
Other Variations
- Slow Tempo Single Leg Curl
- Pause Single Leg Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single Leg Lying Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Adjust machine properly before starting.
- Keep hips stable throughout movement.