Standing single-leg curl isolating hamstrings while requiring light hip stability.
- +Easy mind-muscle connection
- +Great for high-rep hypertrophy
- +Helps address side-to-side differences
- –Easy to swing/cheat with momentum
- –Can irritate the knee if you lock out hard between reps
This exercise targets:
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the machine so the pad sits just above your ankle and the knee lines up with the pivot
- Stand tall, grip the handles, and brace your core for balance
- Keep your working thigh still and your hips square (no twisting)
- Curl your heel up toward your glute by bending the knee
- Pause briefly at the top and squeeze your hamstring
- Lower slowly to the start without letting the weight slam
- Repeat, then switch legs
