Standing Single Leg Curl

Strengthen your hamstrings and glutes with the Standing Single Leg Curl. This bodyweight exercise improves balance, stability, and lower body strength

IntermediateThighs Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Standing Single Leg Curl

Compound

Assisted Inverse Leg Curl

Thighs · Hamstrings · Assisted

Intermediate

Isolation

Resistance Band Leg Curl

Thighs · Hamstrings · Resistance Band

Intermediate

Isolation

Resistance Band Seated Leg Curl

Thighs · Hamstrings · Resistance Band

Intermediate

Isolation

Resistance Band Seated Single Leg Curl

Thighs · Hamstrings · Resistance Band

Beginner

Description

A leg exercise performed while standing, curling one leg at a time. It focuses on targeting the hamstrings and the glutes.

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How to do Standing Single Leg Curl

01
Setup
Stand tall with your feet hip-width apart, ensuring a slight bend in both knees and your core engaged.
02
Setup
Shift your weight onto one leg, maintaining a soft bend in the standing knee, and keep your gaze forward.
03
Exhale as you slowly bend the knee of your free leg, bringing your heel towards your glutes as far as comfortably possible, focusing on hamstring contraction.
04
Squeeze your hamstring at the peak of the movement, then inhale as you slowly lower your leg back to the starting position with control, avoiding swinging.
05
Complete all desired repetitions on one leg before smoothly switching to the other leg, maintaining your balance throughout the set.

Tips

Focus on controlled movement, avoiding momentum to maximize hamstring engagement throughout the entire range of motion.
Keep your hips stable and squared forward; avoid tilting or rotating your pelvis as you curl your leg.
Maintain a soft bend in your standing knee to prevent hyperextension and improve overall stability.
Actively squeeze your glute on the standing leg to enhance balance and support the movement.

Common mistakes

Using momentum to curl the leg reduces hamstring activation; instead, perform the movement slowly and with deliberate muscle control.
Allowing the hips to rotate or tilt compromises stability and can strain the lower back; keep your hips level and facing forward throughout the exercise.
Hyperextending the standing knee can place undue stress on the joint; maintain a slight bend in the standing leg to protect your knee.

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Questions

What muscles does Standing Single Leg Curl work?

Standing Single Leg Curl primarily targets Hamstrings. Secondary muscles include Gastrocnemius.

Is Standing Single Leg Curl good for beginners?

Standing Single Leg Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Standing Single Leg Curl?

You need Body weight to perform Standing Single Leg Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Standing Single Leg Curl?

Focus on controlled movement, avoiding momentum to maximize hamstring engagement throughout the entire range of motion. Keep your hips stable and squared forward; avoid tilting or rotating your pelvis as you curl your leg. Maintain a soft bend in your standing knee to prevent hyperextension and improve overall stability. Actively squeeze your glute on the standing leg to enhance balance and support the movement.

What are common mistakes when doing Standing Single Leg Curl?

Using momentum to curl the leg reduces hamstring activation; instead, perform the movement slowly and with deliberate muscle control. Allowing the hips to rotate or tilt compromises stability and can strain the lower back; keep your hips level and facing forward throughout the exercise. Hyperextending the standing knee can place undue stress on the joint; maintain a slight bend in the standing leg to protect your knee.