Hamstrings
Standing Leg Curl (Single Leg)
The Standing 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 standing curl machine so the working knee lines up with the pivot and the roller sits just above the heel.
- Stand on the support leg, rest the chest on the pad and hold the handles.
- Press the front of the working thigh into the thigh pad.
- Curl the heel up toward your glute, pausing briefly at the top.
- Lower under control, complete the reps and repeat on the other leg.
Tips
- Pull the toes toward the shin to keep the load on the hamstrings.
- Breathe out as the heel rises and in as it lowers.
Common mistakes
- Swinging the hip back to start the rep.
- Locking the standing knee hard.
- Letting the stack touch down between reps.
Muscles worked by the Standing 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.
Standing Leg Curl (Single Leg) alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Standing Leg Curl (Single Leg) work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.
Is the Standing Leg Curl (Single Leg) good for beginners?
Yes. The Standing 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 Standing 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 Standing 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)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.