Single-Leg Seated Leg Curl: how to do it right
In short: A single-leg knee flexion on a seated machine, which loads the hamstrings with a peak of tension in the shortened position, knee bent.
How to do it, step by step
- 1Sit down, back and pelvis well supported, hip flexed, set the back of your ankle under the roller.
- 2Lock your thigh under the pad so it does not lift, only one leg works.
- 3Bend your knee, bringing your heel toward your glutes, go for maximum range.
- 4Squeeze the hamstrings hard for 1 second in the shortened position, knee fully bent.
- 5Come back braking over 2 to 3 seconds without fully letting go at the end of the extension.
The mistake to avoid
Don't swing the leg, curl your knee with control.
Other common mistakes
- Not bending the knee enough and missing the final contraction: go for maximum range and squeeze at the end of the range.
- Lifting the thigh or pelvis to cheat: lock the supports and let the knee alone work.
- Letting go all at once on the return: control the extension over 2 to 3 seconds to keep the tension.
- Going too heavy and losing the contraction: lower the weight to hold the shortened pause cleanly.
Muscles worked
- Main:
- Hamstrings
Main target: the hamstrings of the working side, biceps femoris (long and short head), semitendinosus and semimembranosus, which bend the knee. Seated, the hip is flexed, which pre-stretches the two-joint hamstrings and puts them under tension from the start. The calves (gastrocnemius) contribute a little to the flexion.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Lying Leg Curl with Top Pause ›
- Straight-Leg Hip Thrust ›
- TRX Hamstring Curl ›
- Sliding Towel Leg Curl ›
Frequently asked questions
How do I do this exercise?
Sit down, back and pelvis well supported, hip flexed, set the back of your ankle under the roller and lock your thigh under the pad. Only one leg works: bring the heel toward your glutes going for max range, squeeze for 1 second in full flexion, then come back braking over 2 to 3 seconds.
How far do I have to bend?
Go for the full range, heel as close as possible to your glutes. Here the tension is maximal in the shortened position, knee fully bent, that is where the stimulus is decided. Do not rush the end of the movement and keep a moderate load to hold the pause cleanly.
I don't feel anything, is that normal?
You should feel the back of the thigh, especially in the last third of the flexion. Treat each leg separately, start with the weak one and match the volume to it. The 1-second pause with the heel pinned is not decorative: it is what recruits the fibers in the short position that the lying leg curl neglects. If you feel nothing, lower the weight and really seek the contraction at the end of the range.
How fast should I do the movement?
Bend, bringing the heel toward your glutes, squeeze for 1 second in the shortened position, then brake the return over 2 to 3 seconds without letting go all at once. The squeeze pause plus the braked return do the work on this movement.
How should I breathe?
Breathe in before bending, breathe out gradually as you bring the heel toward your glutes and during the squeeze pause. Breathe in on the controlled return. Keep your trunk braced and your pelvis pressed down so you do not compensate with your back.