Legs · Isolation

Standing Single-Leg Curl

A one-leg hamstring curl on a machine or cable for balanced development.

MAIN MUSCLE
Hamstrings
ALSO WORKS
Calves
EQUIPMENT
Machine, Cable
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand facing the machine with the pad behind one ankle.

  2. Hold the handles and keep the hips square.

  3. Curl the heel toward the glute.

  4. Lower under control and finish all reps before switching legs.

COMMON MISTAKES

  • Hips lifting off the pad; press them down to keep tension on the hamstrings.
  • Letting the weight drop on the way back; lower it slowly.

TIPS

  • Pull the heels toward the glutes and squeeze for a moment at the top.

QUESTIONS

Which muscles does Standing Single-Leg Curl work?

The main muscle is Hamstrings. It also works Calves.

How many reps should I do?

FORGE suggests 10-15 reps for Standing Single-Leg Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Standing Single-Leg Curl?

These train the same muscles: Lying Leg Curl, Seated Leg Curl, Nordic Hamstring Curl.