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All exercises

Standing single leg curl

Beginner

Standing single leg curl is a isolation bodyweight exercise for the hamstrings, also working the glutes.

Trained one side at a time.

What it works

Primary muscle

Hamstrings

Also works

Glutes

Equipment
Bodyweight
Movement
Legs
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet hip-width apart and your hands on your hips.
  2. 2Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
  3. 3Slowly curl your right heel towards your glutes, squeezing your hamstring.
  4. 4Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • Self assisted inverse leg curlBodyweight
  • Dumbbell lying femoralDumbbell
  • Lever kneeling leg curlMachine
  • Lever lying two-one leg curlMachine
  • Single leg platform slideBodyweight
  • Inverse leg curl (bench support)Bodyweight

Easier variations

  • Self assisted inverse leg curlBodyweight
  • Assisted prone hamstringMachine

Harder variations

  • Lever lying two-one leg curlMachine
  • Single leg platform slideBodyweight
  • Lever kneeling leg curlMachine
  • Inverse leg curl (bench support)Bodyweight
Logged today · 1 min restStanding single leg curl

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