How to Do Single-Leg Seated Leg Curls
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Exercise Details
Level
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Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
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Seated Leg Curl
muscles
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Primary
Hamstring
Correct Form
1. Sit on the machine and position one leg under the padded lever, below your calf.
2. Grasp the handles for stability.
3. Engage your hamstrings and curl the pad down by bending your knee.
4. Slowly extend your leg back to the starting position.
5. Complete the set and alternate sides.
Common Mistake
Avoid locking your knee at the top; keep a slight bend to protect your joint.
Pro Tips
1. Keep your right leg relaxed or resting on the floor.
2. Keep your core engaged to stabilize your torso and prevent arching your back.
Alternative Exercises
Hamstring
Barbell Romanian Deadlifts
Barbell Romanian Deadlifts
Beginner
•
Hamstring
•
Barbell
1. Stand with your feet hip-width apart, and hold a barbell with an overhand grip in front of your thighs.
2. Push your hips back while keeping your back straight and your knees slightly bent.
3. Lower the barbell slowly along your legs, keeping it close to your body.
4. Continue lowering the barbell until it reaches just below your knees.
5. Push your hips forward to return to the starting position.
Medical. Ball Deadlifts
Medical. Ball Deadlifts
Beginner
•
Hamstring
•
Wall Ball
1. Stand with your feet hip-width apart, and hold a ball at hip height with your arms straight.
2. Throw the ball down to the ground in front of you.
3. Hinge at your hips, bend your knees, and keep your back flat as you reach for the ball.
4. Drive through your heels, extending your hips to lift the ball back to hip height.
Smith Machine Romanian Deadlifts
Smith Machine Romanian Deadlifts
Beginner
•
Hamstring
•
Smith Machine
1. Stand with your feet hip-width apart, holding the bar across the front of your thighs with an overhand grip.
2. Hinge at your hips, keeping your back flat as you lower the bar down your legs.
3. Lower the bar until you feel a stretch in your hamstrings.
4. Push through your heels to stand, extending your hips at the top.
Seated Leg Curls
Seated Leg Curls
Beginner
•
Hamstring
•
Seated Leg Curl
1. Sit on the machine with your knees aligned to the pivot point and the pad below your calves.
2. Grasp the handles on the sides of the seat for stability.
3. Engage your hamstrings and curl the pad down by bending your knees.
4. Slowly extend your legs back to the starting position.
Barbell Single Leg Romanian Deadlifts
Barbell Single Leg Romanian Deadlifts
Beginner
•
Hamstring
•
Barbell
1. Stand on your right leg with a slight bend in the knee.
2. Rest your left toes lightly on the ground behind you for balance.
3. Hold a barbell in front of your thighs with an overhand grip.
4. Hinge at your hips, lowering the barbell close to your body.
5. When your torso is parallel to the floor, push your hips forward to return to the starting position.
Half-split
Half-split
Beginner
•
Hamstring
•
1. Start in a Low Lunge, left foot forward and right knee resting on the floor behind you.
2. Slowly shift your hips back, straightening your left leg forward.
3. Flex your left foot, bringing your toes towards your shin.
4. Rest your right knee on the mat, aligned with your hips.
5. Slowly lower your chest toward your left thigh.
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