Upper Legs Exercise · Body Weight

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Standing Single Leg Curl

A standing leg curl trains the hamstring one leg at a time while standing, which adds a balance component a lying or seated curl doesn't have. Working unilaterally exposes strength differences between legs that bilateral curls can mask. It's often done without equipment as a bodyweight exercise, using ankle resistance or a band for added load.

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Category

Upper Legs

Equipment

Body Weight

Target

Hamstrings

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Standing Single Leg Curl

1. Take a hip-width stance with your hands resting on your hips.
2. Shift your body weight onto your left leg while lifting your right foot off the floor, bending that knee.
3. Curl your right heel up toward your glutes slowly, contracting your hamstring.
4. Hold briefly at the top, then lower your right foot back down slowly to the start.
5. Continue for your target number of reps, then switch legs.

Technique & Form Tips

Match the demonstrated support and direction of movement. Leg curls bend the knees against resistance; Nordic curls lower and return the torso while the lower legs stay supported. These variations need different instructions rather than a universal machine setup.

Common Mistakes to Avoid

• Using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.
• Dropping into the movement: Control the lowering or straightening phase rather than letting the resistance or body drop.
• Forcing the range: Use a range you can control and return from without bouncing or forcing the end position.

How to Breathe During This Exercise

Keep breathing steadily through each controlled repetition.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Standing Single Leg Curl mainly targets your Hamstrings, with your Glutes helping support the movement.

More Upper Legs Exercises

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More Hamstrings Exercises

Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have body weight? These target the same hamstrings with different equipment.

Cable Assisted Inverse Leg Curl Cable · Hamstrings Lever Kneeling Leg Curl Leverage Machine · Hamstrings

FAQ

What muscles does the Standing Single Leg Curl work?

The Standing Single Leg Curl mainly works your hamstrings. Your glutes also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Standing Single Leg Curl?

You do the Standing Single Leg Curl with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Standing Single Leg Curl?

One mistake to watch for is using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Standing Single Leg Curl?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Standing Single Leg Curl?

The Cable Assisted Inverse Leg Curl trains your hamstrings with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.