Single-leg seated curl emphasizing hamstrings in a hip-flexed position.
- +Strong peak contraction
- +Unilateral control improves symmetry
- +Often easier to keep strict form
- –Behind-knee discomfort if pad sits too low
- –Hip flexors can take over if you cut ROM
This exercise targets:
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the seat and back pad so your knee lines up with the machine’s pivot point
- Place one ankle behind the roller pad just above your heel; other foot rests on the floor/footplate
- Sit tall with your back against the pad; grip the handles and brace your core
- Start with the working leg nearly straight (no knee lockout)
- Curl your heel down and back by bending the knee until you feel a strong hamstring squeeze
- Pause briefly at the bottom; keep hips glued to the seat and don’t swing
- Return slowly to the start under control; stop before the weight stack slams
- Repeat, then switch legs and match reps
