Single Leg Curl: How-to, Tips & More
The Single Leg Curl is a beginner isolation exercise for your hamstrings. You do it with leg curl machine, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Hamstrings
Primary
How to do the Single Leg Curl
- Set up on the leg curl machine with one leg behind the pad.
- Curl your heel toward your glute.
- Squeeze at the end.
- Lower slowly, then switch legs after the set.
Single Leg Curl tips
- Keep your hips still.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Leg curl machine
Type
Isolation
Single Leg Curl alternatives
More hamstrings exercises
B Stance Romanian Deadlift
Dumbbells
Band Good Morning
Resistance band
Band Leg Curl
Resistance band
Barbell Single Leg Romanian Deadlift
Barbell
Bodyweight Good Morning
Bodyweight
Bodyweight Single-Leg Deadlift
Bodyweight
Frequently asked questions
What muscles does the Single Leg Curl work?
The Single Leg Curl mainly works your hamstrings.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Leg Curl good for beginners?
Yes. The Single Leg Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Leg Curl?
You need leg curl machine.
Add Single Leg Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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