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All hamstrings exercisesHamstrings · Gym

Single-Leg Machine Curl

One leg at a time on the curl machine. Exposes and fixes the side-to-side imbalance most lifters hide with the two-leg version.

BeginnerLeg curl machine3 × 10–15/side
Single-Leg Machine Curl demonstration thumbnail — Machine Lying Single Leg Curl – How to Perform It Correctly | Trevor Kashey Nutrition
HamstringsLeg curl machine

Single-Leg Machine Curl

Demo · Trevor Kashey Nutrition

Verified Single-Leg Machine Curl demonstration by Trevor Kashey Nutrition. Click to play.

How to do the Single-Leg Machine Curl

  1. 1Hips flat to the pad
  2. 2Curl fully, pause at the top
  3. 3Slow 3-second negative
  4. 4Match reps on the weaker side

Benefits of the Single-Leg Machine Curl

  • Builds strength and size in the hamstrings through a full, controlled range of motion
  • Also trains calves as supporting movers
  • A fixed, stable path so you can safely push close to technical failure
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services