PlanWorkouts

Exercise 0795 · REF C5jncD2

Standing Single Leg Curl exercise animation

Standing Single Leg Curl

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

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.

How to Do the Standing Single Leg Curl

  1. Stand with your feet hip-width apart and your hands on your hips.
  2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
  3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
  4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch legs.

Muscles Worked

The Standing Single Leg Curl primarily targets the Hamstrings, with Glutes as the primary synergist muscle group.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Hamstrings Exercises

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

Equipment Alternatives

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

Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Standing Single Leg Curl work?
The Standing Single Leg Curl primarily targets the hamstrings, with the glutes as the main supporting muscle group.
What equipment do I need for the Standing Single Leg Curl?
The Standing Single Leg Curl is done with no equipment — just body weight.
What's a good alternative to the Standing Single Leg Curl?
If you don't have access to the space or setup it needs, the Assisted Prone Hamstring targets the same hamstrings using assisted instead.