Hamstrings
Kneeling Leg Curl (Single Leg)
The Kneeling Leg Curl (Single Leg) is a strength exercise on a machine for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 40%, hamstrings (semitendinosus/-membranosus) 38% and calves (gastrocnemius) 14%.
How to do it
- Set the kneeling curl machine for one leg: working knee on the knee pad, roller just above the heel.
- Kneel on the support pad with the other knee, forearms on the arm pads and hands on the handles.
- Flatten the back and keep both hips level.
- Curl the working heel up toward the glute as far as the knee allows.
- Lower the roller slowly to just short of a straight leg and repeat, then switch legs.
Tips
- Start each set with the weaker leg and match the reps on the other side.
- Pause for one second at full bend before lowering.
Common mistakes
- Rotating the hip up on the working side to finish the rep.
- Using a range so short the knee never gets past 90 degrees.
- Rushing the lowering phase.
Muscles worked by the Kneeling Leg Curl (Single Leg)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.
Kneeling Leg Curl (Single Leg) alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Kneeling Leg Curl (Single Leg) work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.
Is the Kneeling Leg Curl (Single Leg) good for beginners?
Yes. The Kneeling Leg Curl (Single Leg) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kneeling Leg Curl (Single Leg)?
For example the Band Leg Curl, Cable Hamstring Curl and Dumbbell Single Leg Curl. They train mostly the same muscles, some with different equipment.
How do you make the Kneeling Leg Curl (Single Leg) harder?
Add weight or reps, or move on to the Cable Hamstring Curl and Dumbbell Single Leg Curl.
Sources
- Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)
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