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Hamstrings · Beginner

Single-Leg Seated Leg Curl

Unilateral seated machine knee curl isolating one hamstring at a time.

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Single-Leg Seated Leg Curl demonstration

Exercise overview

Training details

Hamstrings

Equipment

Leg Curl Machine

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the machine so the knee lines up with the pivot and one ankle sits on the pad.
  2. 02Secure the thigh pad and keep the hips heavy on the seat.
  3. 03Curl the working heel down and back by bending the knee.
  4. 04Pause when the hamstring is fully shortened without lifting the hip.
  5. 05Return slowly until the knee is nearly straight, then repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Leg CurlRelated variationStanding Leg Curl MachineRelated variationStability Ball Leg CurlRelated variationLying Leg Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGliding Leg CurlComparable substituteDumbbell Lying Leg CurlComparable substituteBand Prone Single-Leg CurlComparable substituteBarbell Good Morning

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