Single-Leg Seated Leg Curl
In short
The single-leg seated leg curl trains your hamstrings. You need a machine, and do 8 to 15 reps per set. Mitta rates it S.
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
- Knee in line with the pivot, thigh locked under the pad.
- One leg at a time, lean forward slightly.
- Return slowly until your leg is 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 S
Same position as the seated leg curl (hip flexed), which grew the hamstrings more than the lying version in direct research; one leg at a time shows left-right differences.
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.
- Seated Leg Curl · Machine · rating S
- Lying Leg Curl · Machine · rating A
- 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 seated leg curl.
Let Mitta set the weight.
Mitta plans the single-leg seated leg curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-leg seated leg curl
What muscles does the single-leg seated leg curl work?
The single-leg seated leg curl mainly trains your hamstrings.
How many reps of the single-leg seated leg curl should I do?
Mitta plans the single-leg seated 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 seated leg curl?
Good alternatives that train the same muscle are the seated leg curl, lying leg curl and standing single-leg curl.
Is the single-leg seated 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 seated leg curl have rating S?
Same position as the seated leg curl (hip flexed), which grew the hamstrings more than the lying version in direct research; one leg at a time shows left-right differences.