- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Target Muscle Group
Single Leg Curl Instructions
- Set up for the single leg curl by selecting the weight you want to use on the stack and adjusting the padding to suit your leg length.
- Lay face down on the machine. The padding should be positioned just above the back of your ankles. If it's higher than that, adjust the length.
- Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise.
- Squeeze the hamstrings and curl the weight up as far as possible using your left leg only.
- Squeeze the hamstring hard, and then slowly lower the weight back to the starting position.
- Repeat for desired reps and then repeat with your right leg.
- Common mistakes with the leg curl are; moving the weight up and down too fast and not using a full range of motion.
- Always control the weight throughout the set. Don't use momentum to move the weight up, and don't allow it to drop back down quickly.
- Always use a full range of motion by curling the weight up as far as possible and lowering it as far as possible without the weight dropping on the stack.
Whats a good alternative to this excerise? I need another hamstring excerise on my leg day as i start with Stiff-Leg Deadlifts and would like another to complment it and i dont have this machine at my center...
You could do a hamstring curl similar to this with a cable and a handle behind your heel. Standing or lying on a bench, lying down will probably give your more resistance throughout range of motion.