Standing Single-Leg Curl
In short
The standing single-leg curl trains your hamstrings. You need a machine, and do 10 to 15 reps per set. Mitta rates it A.
At a glance
- Main muscle
- Hamstrings
- Equipment
- Machine
- Rep range in Mitta
- 10 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
- Hips square, torso leaning slightly forward.
- Fully extend.
- Don't swing.
Pick a weight you can lift for 10 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.
Why rating A
Stable unilateral curl; leaning slightly forward increases the stretch.
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
- Sliding Leg Curl · Bodyweight · rating B
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 standing single-leg curl.
Let Mitta set the weight.
Mitta plans the standing single-leg curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
standing single-leg curl
What muscles does the standing single-leg curl work?
The standing single-leg curl mainly trains your hamstrings.
How many reps of the standing single-leg curl should I do?
Mitta plans the standing single-leg curl at 10 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 standing single-leg curl?
Good alternatives that train the same muscle are the seated leg curl, lying leg curl and sliding leg curl.
Is the standing single-leg curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the standing single-leg curl have rating A?
Stable unilateral curl; leaning slightly forward increases the stretch.