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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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