Single-Leg Lying Leg Curl
Hinge · hamstrings · beginner
Start
FinishHow to do it
Lie face down and set the pad on one ankle only, then curl that heel toward the backside through full range and lower slowly while the hips stay pinned to the bench.
Muscles worked
Primary: hamstrings · Also works: calves
Equipment
Machines, Full gym
Common mistakes
- Letting the hip on the working side hike up to help finish the rep
- Using half the two-leg weight straight away instead of starting lighter and building
- Twisting the torso toward the working leg as fatigue sets in
Variations
- Two-second hold at peak contraction
- Eccentric-emphasis reps lowering over five seconds
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Related exercises
- Conventional Deadlifthamstrings
- Dumbbell Romanian Deadlifthamstrings
- Downward-Facing Doghamstrings
- Seated Forward Foldhamstrings
- Lying Leg Curlhamstrings
- Nordic Hamstring Curlhamstrings
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