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  • Hamstrings
  • Machine
  • Beginner

Standing single-leg curl

The standing single-leg curl works your hamstrings, with your calves helping. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 10 to 15 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Thigh stays on the pad
  2. Tip 2Heel toward your glutes
  3. Tip 3Lower slowly

Where you should feel it

In the back of your thigh, from the knee up toward your glutes. Your calf helps. If you feel it more in your lower back, use less weight and keep your hips still.

Main muscles
Semitendinosus and semimembranosus and biceps femoris
Also working
Gastrocnemius

How to do it

  1. Adjust the machine so your knee lines up with the pivot and the roller sits just above your heel, behind your leg.

  2. Rest the front of your thigh on the pad, hold the handles and keep your hips pressed in and still.

  3. Bend your knee to bring your heel toward your glutes as far as you can control, keeping your thigh on the pad.

  4. Hold for 1 second and lower slowly until your leg is almost straight. Finish all reps, then switch sides.

Common mistakes

  • Mistake

    Lifting your hip and pulling your thigh back to help.

    How to fix it

    Keep your hips and thigh against the pad and let only your knee bend. If it won't move that way, use less weight.

  • Mistake

    Letting your leg drop on the way down.

    How to fix it

    Lower over 2 to 3 seconds. The controlled return works your hamstrings too.

  • Mistake

    Arching your lower back at the top of the curl.

    How to fix it

    Brace your abs and keep your torso still. Only curl as far as your lower back stays put.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 410 to 15 per side1 to 260 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Cable

    Standing, facing the low pulley with an ankle strap on the cable, bending your knee.

  • Ankle weight

    Standing, holding a bench or the wall, with an ankle weight on.

  • Seated leg curl

    Seated, both legs together, with your hips bent.

  • Lying leg curl

    Lying face down, both legs together.

At home or with more support

  • At home: standing leg curl with an ankle weight

    Holding the back of a sturdy chair, with an ankle weight on, bend your knee to bring your heel toward your glutes.

  • Prefer more stability? Seated leg curl

    Prefer to sit with no balance work? On the seated leg curl your body is fully supported and both legs work together.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Exercise choice

    Maeo S, Huang M, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021;53(4):825-837.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026