Standing Single-Leg Curl: how to do it right
In short: A standing knee flexion, one leg at a time, that isolates the hamstrings with maximal tension at mid-range.
How to do it, step by step
- 1Brace your hip and torso against the support, standing leg slightly bent, pad on the back of the ankle.
- 2Bend your knee to bring the heel toward your glute, without the thigh moving or the pelvis tilting.
- 3Go up to the fullest flexion possible, without yanking the end of the range.
- 4Come back controlling the weight, without letting the leg drop all at once.
- 5Keep a continuous tempo, about 2 seconds up, 2 seconds back, with no dead time.
The mistake to avoid
Don't move your hip to help, only your knee bends.
Other common mistakes
- Swinging the pelvis or torso to throw the weight: lock the hip against the support and go lighter if needed.
- Lifting the thigh on the way up: keep the femur still, only the shin moves.
- Letting go of the eccentric return: control every phase where the muscle lengthens, it is a big progression lever.
- Going too heavy and losing the middle range: reduce the weight to really use the maximal tension zone.
Muscles worked
- Main:
- Hamstrings
The hamstrings do all the work: biceps femoris (long and short head) on the outer side, semitendinosus and semimembranosus on the inner side. Single-leg, each leg works alone, which corrects right/left imbalances. The calves (gastrocnemius) step in a little for stabilization near full contraction.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Brace your hip and torso against the support, standing leg slightly bent, pad on the back of the ankle. Bend your knee to bring the heel toward your glute without moving the thigh or tilting the pelvis, then come back under control. Only the shin pivots, the femur stays still.
How far down should I go?
The tension is maximal at mid-range, around 90 degrees of flexion. Do not chase either the big stretch with the leg straight or the lockout with heel against glute: the middle zone takes the most. Go for the full range you can control, without squirming or lifting the thigh.
I don't feel anything, is that normal?
You should feel the back of the thigh working, especially at mid-range. Go lighter, lock your hip well and do a one-second pause around 90 degrees: that is where it burns the most. Always do your weak side first and match the other to it.
How fast should I do the movement?
Continuous tempo, about 2 seconds to bring the heel up and 2 seconds on the return, with no dead time. Brake the phase where the leg lengthens well, do not let it drop all at once. A one-second pause around 90 degrees boosts recruitment.
How should I breathe?
Breathe out during the knee flexion as you bring the heel up, breathe in on the controlled return. Keep your trunk braced and your pelvis locked throughout to avoid any lower back or hip compensation.