Single-Leg Lying Leg Curl
In short
The single-leg lying leg curl trains your hamstrings. You need a machine, and do 8 to 15 reps per set. Mitta rates it A.
At a glance
- Main muscle
- Hamstrings
- Equipment
- Machine
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 2.5 kg
How to do it
- Pad just above your heels, hips on the bench.
- Curl one leg at a time.
- Return under control until almost straight.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Watch a demo by National Academy of Sports Medicine (NASM) on YouTube
Why rating A
Same machine as the lying leg curl, one leg at a time. Seated grew more in research, hence A.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Lying Leg Curl · Machine · rating A
- Seated Leg Curl · Machine · rating S
- Standing Single-Leg Curl · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the single-leg lying leg curl.
Let Mitta set the weight.
Mitta plans the single-leg lying leg curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-leg lying leg curl
What muscles does the single-leg lying leg curl work?
The single-leg lying leg curl mainly trains your hamstrings.
How many reps of the single-leg lying leg curl should I do?
Mitta plans the single-leg lying leg curl at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the single-leg lying leg curl?
Good alternatives that train the same muscle are the lying leg curl, seated leg curl and standing single-leg curl.
Is the single-leg lying leg curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the single-leg lying leg curl have rating A?
Same machine as the lying leg curl, one leg at a time. Seated grew more in research, hence A.