Single-Leg Lying Leg Curl

Single-leg lying leg curl: each leg works separately.

• Isolation
• Machine
• Beginner

How to do it

• One leg at a time with the pad just above the heel
• Hips pressed against the support and the body steady
• Curl squeezing the hamstrings and return under control without losing tension

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Lifting the hips to finish the range
• Helping with the other leg to finish the curl

Muscles worked

Primary

• Hamstrings

Secondary

• Calves

Alternatives

• Lying Leg Curl
• Seated Leg Curl