Single-Leg Seated Leg Curl

Single-leg seated 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: Curl for 1 s, squeeze, extend for 2–3 s resisting

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

• Seated Leg Curl
• Lying Leg Curl
• Slider Hamstring Curl
• Romanian Deadlift