Standing Single-Leg Curl is a isolation knee flexion exercise for the hamstrings & glutes. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Set up
1Adjust the seat and pads before loading the working weight.
2Match the machine pivot to the joint being trained whenever a pivot marker is present.
3Align the knee with the machine pivot and place the pad just above the heel.
4Secure the thigh or hips firmly against the support.
How to perform it
1Curl the pad by bending the knee without moving the hips.
2Pause in the shortened position.
3Return slowly until the hamstrings are fully lengthened.
4Maintain the same tempo for every rep.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
•Pull heel toward glute
•Keep hips heavy
•Own the stretched position
Common mistakes
•Hips lifting
•Bouncing out of the stretch
•Using a partial range
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
