Standing Single Leg Curl
Primary
Hamstrings
Secondary
Calves, Core
Equipment
Machine
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Standing Single Leg Curl targets your hamstrings through a pulling movement pattern. Use to address hamstring imbalances or add variety to leg day.
Everything You Need to Know About the Standing Single Leg Curl
The Standing Single Leg 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 to address hamstring imbalances or add variety to leg day. This timing makes the most of your workout and helps you get better results. Who is this for? All levels seeking unilateral hamstring isolation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Standing Single Leg Curl
Primary
Secondary
Stabilizers
Standing Single Leg Curl form guide
- 1
Stand facing the machine and hook one ankle behind the pad.
- 2
Hold the handles firmly for balance and stability.
- 3
Keep your standing leg slightly bent with core engaged.
- 4
Curl your working leg by flexing the knee fully.
- 5
Squeeze hamstring at the top and hold briefly.
- 6
Lower with control and repeat before switching legs.
What are the best tips for the Standing Single Leg Curl?
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.
What are common Standing Single Leg Curl mistakes to avoid?
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.
Is the Standing Single Leg Curl right for you?
All levels seeking unilateral hamstring isolation.
How to Program the Standing Single Leg 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: 3-4 sets of 12-15 reps per leg. Rest 45-60 seconds.
What are good alternatives to the Standing Single Leg Curl?
Lying Leg Curl
Seated Leg Curl
Cable Single Leg Curl
Other Variations
- Cable Standing Leg Curl
- Banded Standing Curl
- Tempo Standing Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Standing Single Leg Curl — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Use support handles for balance.
- Start with lighter weight to master form.