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Exercise guide
Single Leg Lying Leg Curl
A unilateral hamstring isolation on the lying leg curl machine, addressing strength imbalances between legs.
What this exercise works
- Muscles
- hamstrings · gastrocnemius
- Goals
- hypertrophy
- Equipment
- Leg curl machine
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie face down on a lying leg curl machine.
- Position one ankle under the pad, keeping the other foot off the machine.
- Curl the working leg by bringing your heel toward your glute.
- Squeeze the hamstring at the top.
- Lower the leg back down under control.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep your hips pressed into the bench throughout the curl.
- Avoid jerking the pad up with momentum.
- Start with the weaker leg and match its reps on the other side.