Primary
Hamstrings
Secondary
Calves, Core
Equipment
Machine
Difficulty
Beginner
Type
Pull
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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 pulling movements like the Standing Single Leg 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.
Using momentum to swing the weight up.
Bouncing or using momentum during the Standing Single Leg Curl takes work away from your Hamstrings (biceps femoris) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not achieving full range of motion.
Cutting the range of motion short on the Standing Single Leg 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.
Rushing through repetitions.
Rushing through the Standing Single Leg Curl reduces the time your Hamstrings (biceps femoris) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
All levels seeking unilateral hamstring isolation.
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: 3-4 sets of 12-15 reps per leg. Rest 45-60 seconds.
MySetPlan places Standing Single Leg Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Standing Single Leg Curl
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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.
Yes, the Standing Single Leg Curl is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels seeking unilateral hamstring isolation. Start with lighter weights to master proper form before progressing.
For the Standing Single Leg Curl, the recommended approach depends on your goals. 3-4 sets of 12-15 reps per leg. Rest 45-60 seconds. For strength, use 6-8 reps per leg. For muscle growth, perform 10-15 reps per leg. For endurance, complete 15-20 reps per leg.
The Standing Single Leg 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 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.