Hamstrings
Lying Leg Curl Single Leg
The Lying 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%.
Also known as: single leg lying leg curl, unilateral leg curl
How to do it
- Set the lying curl machine with your knees at the pivot and the roller just above the heels.
- Lie face down, hold the handles and hook only the working leg behind the roller.
- Rest the other leg straight on the pad or just below the roller.
- Curl the working heel toward your glute while keeping both hips down.
- Lower slowly to a nearly straight leg, finish the set and switch sides.
Tips
- Use about half the load you would use with two legs, then adjust.
- Keep the pelvis flat so the working side does not roll up.
Common mistakes
- Twisting the hips to help the working leg.
- Pushing with the resting leg against the roller.
- Cutting the range short at the bottom.
Muscles worked by the Lying 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.
Lying Leg Curl Single Leg alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Lying Leg Curl Single Leg work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.
Is the Lying Leg Curl Single Leg good for beginners?
Yes. The Lying 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 Lying 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 Lying 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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