Single Lying Leg Curl
Hamstring, back of thighAbout
It's a workout that allows you to focus on one leg because it's done one by one!
How to Single Lying Leg Curl
Starting Position
1. Position your body in the center of the machine and lie down so that your knees touch the edge of the pad.
2. Adjust the ankle pad to rest above the Achilles tendon.
3. Pull your feet towards your body so that your ankles are at a 90-degree angle.
4. Grab the handles and press your body against the machine.
Proper Form
1. Engage your thighs and glutes, and raise the ankle pads up to your hips.
2. Lower yourself only until your knees are fully extended against the weight resistance.
Breathing Technique
Exhale when you raise your legs, and inhale when you lower them.
Muscles Single Lying Leg Curl Works
Muscles used
- Hamstringsback of the thigh from the glutes to behind the knee
- Gastrocnemiusbulky calf muscle running behind the knee down toward the heel
- Glutesthe large muscles that make up your butt
Main muscleLie face down on the machine and curl one ankle pad toward your glutes by bending one knee. The main muscle driving this movement is the hamstring of the working leg. It contracts to bend the knee and pull the pad toward your body.
Supporting musclesYour gastrocnemius helps slightly with knee bending.
How it should feelAs you curl the pad with one leg, the back of that thigh should shorten and squeeze. As you lower, that hamstring should lengthen under control.
Signs you're offIf your pelvis shifts or your hips lift off the pad, hamstring isolation is breaking down. If only your calf burns, your ankle may be too tense.
Remember thisKeep your hips pressed into the pad and curl the pad by squeezing one hamstring.
Setting Up for Single Lying Leg Curl
Setup orderPosition your body so your knee rests on the edge of the seat → Place the ankle pad behind the ankle of the leg to be exercised
knee position
Set it like thisFirst, adjust your body position so that the knee of the leg you are exercising naturally rests on the edge of the seat when lying face down.
How to checkMake sure your knees aren't pushed too far up on the seat or sticking out too much.
Ankle pad
Set it like thisAfter aligning your body, adjust the pad position so that it touches the back of the ankle of the leg you are exercising.
How to checkThe pad should be placed right behind the ankle, not in the middle of the calf or near the knee.
Watch out forAvoid starting with knee of the leg being exercised does not align with the edge of the seat, or the pad is positioned in the middle of the calf when starting.
Stance for Single Lying Leg Curl
Foot widthLie face down with the working-side knee near the edge of the bench.
Where your weight goesKeep your pelvis and chest against the pads, and place the working leg under the pad.
Upper body positionAdjust the ankle pad so it rests comfortably behind the working-side ankle.
Why it mattersIf your body position is off, your pelvis may shift as you curl the leg.
How to Grip for Single Lying Leg Curl
Grip typeHold the machine handles or front bench handles with both hands.
Grip widthHold the same position on both handles, so one hand is not higher or lower than the other.
How hard to gripPlace the handles in the middle of your palms and wrap your thumbs around them.
The Key Point for Single Lying Leg Curl
Press your hips and pelvis against the pad, and slowly pull one ankle pad toward your hips.
Think of it like thisThe feeling of folding the back of the thigh
Before the fixThe hips lift off the pad, or the legs are pulled quickly.
After the fixI feel tension in the back of one thigh, and my body is firmly attached to the pad.
Common Mistakes in Single Lying Leg Curl
Hips lift off the pad
Why it's wrongThis adds lower-back momentum.
How to fix itBrace your core and keep your hips on the pad.
Knees bent sharply
Why it's wrongThis reduces hamstring control.
How to fix itLift and lower slowly.
Short operating range
Why it's wrongThe stimulation to the target muscle weakens.
How to fix itContract it by bending and squeezing it all the way.
Precautions
1. Please be careful not to fully extend your knees.
2. Please be careful not to lift your upper body.
From the Community
So funny, hahaha!
View full discussion →At the moment of folding, the hamstring naturally aligns. You just need to position yourself correctly at the starting point to match the Achilles tendon. Hehe.
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