Primary
Hamstrings
Secondary
Calves, Core
Equipment
Machine
Difficulty
Beginner
Type
Pull
See how Standing Single Leg 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 standing single leg curl uses a dedicated standing leg curl machine to train one hamstring at a time. Standing upright with your working leg hooked behind the pad, you curl your heel toward your glute while maintaining good posture. This unilateral approach ensures each hamstring does its full share of work.
When to use it
Use to address hamstring imbalances or add variety to leg day.
Who it's for
All levels seeking unilateral hamstring isolation.
Stand tall holding the machine handles for balance. Hook your working ankle behind the curl pad. Curl your heel toward your glute while keeping your hips square and avoiding forward lean. Complete all reps on one side before switching.
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Stand facing the machine and hook one ankle behind the pad.
Hold the handles firmly for balance and stability.
Keep your standing leg slightly bent with core engaged.
Curl your working leg by flexing the knee fully.
Squeeze hamstring at the top and hold briefly.
Lower with control and repeat before switching legs.
Stand tall throughout the movement.
Avoid swinging or using momentum to lift.
Focus on mind-muscle connection with hamstring.
Keep hips square and avoid rotation.
Program standing single leg curls to address hamstring imbalances, for unilateral isolation, or when the standing position feels more comfortable than lying. Use moderate reps. They pair well with bilateral hip hinge movements.
Leaning forward excessively during the curl.
On a lower-body pulling movement like the Standing Single Leg 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.
Using momentum to swing the weight up.
Bouncing or using momentum during the Standing Single Leg Curl makes the movement harder to control and can shift work away from your Hamstrings (biceps femoris). Use a load you can move smoothly through the intended range.
Not achieving full range of motion.
Cutting the range of motion short on the Standing Single Leg Curl can reduce the training stimulus for your Hamstrings (biceps femoris). Use the largest comfortable range you can control without changing the intended setup.
Rushing through repetitions.
Rushing through the Standing Single Leg Curl makes it easier to lose position and harder to keep tension on your Hamstrings (biceps femoris). Slow down enough to control both the lifting and lowering portions of each rep.
All levels seeking unilateral hamstring isolation.
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: 3-4 sets of 12-15 reps per leg. Rest 45-60 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 Standing Single Leg 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 Standing Single Leg Curl
The Standing Single Leg Curl primarily targets the Hamstrings (biceps femoris), making it an effective exercise for hamstrings development. Secondary muscles worked during the Standing Single Leg Curl include Gastrocnemius, providing additional training stimulus. Stabilizer muscles engaged include Core, Standing leg.
Our library labels Standing Single Leg 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 Standing Single Leg 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 Standing Single Leg 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 Standing Single Leg Curl include: Lying Leg Curl, Seated Leg Curl, Cable Single Leg Curl. These exercises target similar muscle groups as the Standing Single Leg Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.