Strength Training · Bodybuilding
Single-Leg Seated Leg Curl
The single-leg seated leg curl trains your hamstrings by bending one knee at a time against resistance, letting you work each leg independently.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the seat so your working knee lines up with the machine’s pivot.
- Position the lower roller against the back of your lower leg, just above your heel.
- Secure the thigh pad snugly across your working thigh.
- Place your unused leg clear of the moving lever.
- Grip the machine’s handles.
- Curl your working heel down and back as far as you comfortably can.
- Slowly straighten your working knee to return to the starting position.
Form cues
- Keep your kneecap pointing straight ahead.
- Keep your toes relaxed.
- Exhale as you curl.
Common mistakes
- Lifting your hipsKeep your pelvis and back against the seat throughout the repetition.
- Jerking the weightUse a lighter load so you can start each curl smoothly without a sudden pull.
- Cutting the return shortLet your knee approach straight on each return without forcing it into a locked position.
Safety
Excessive weight or forcing the knee beyond a comfortable range can strain the hamstrings or irritate the knee. The moving lever can catch your unused leg if it enters the machine’s path.
- Test the machine’s fit and movement with a light load before your working sets.
- Let the weight stack settle before switching legs or adjusting the pads.
- Stop the set if you feel sharp pain behind your knee or in your thigh.
If you have an existing knee problem or a recent hamstring injury, ask a physiotherapist about an appropriate load and range before using this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Seated Leg Curl Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per leg
- Rest
- 1 min
Start with your weaker leg and match its controlled repetitions on the other side.