Primary
Hamstrings
Secondary
Calves
Equipment
Machine
Difficulty
Beginner
Type
Pull
See how Single Leg Lying Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Browse all hamstrings exercises
Also targets: Calves
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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 changes the loading pattern and can reduce the intended work for your Hamstrings (biceps femoris). Keep your hips aligned with the setup cues and move only through the range you can control.
Rotating body to assist movement.
On a lower-body pulling movement like the Single Leg Lying Curl, this mistake changes the intended joint path and can reduce tension on your Hamstrings (biceps femoris). Keep the working leg stable and move through a controlled range.
Not achieving full range of motion.
Cutting the range of motion short on the Single Leg Lying Curl can reduce the training stimulus for your Hamstrings (biceps femoris). Use the largest comfortable range you can control without changing the intended setup.
All levels wanting to fix imbalances.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per leg. Rest 45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single Leg Lying Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Single Leg Lying Curl as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single Leg Lying Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single Leg Lying Curl is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.