Single Leg Curl
10 reps
Curl the pad down toward the floor with one leg, then let it rise back up under control.
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HAMSTRINGS
Single Leg Curl
A machine leg curl worked one leg at a time to isolate the hamstrings. Going unilateral lets you chase down strength gaps between legs that a two-leg curl can hide. The machine's fixed path keeps you stable so you can pour effort into the hamstring rather than balance.
How to do it
- 1
Set up in the leg curl machine with the top pad just above your knees and the lower pad resting above the back of your ankles.
- 2
Take hold of the handles for support.
- 3
Bend one knee to draw your heel down in an arc toward the floor.
- 4
Once you can't flex any further, return the leg to the start.
- 5
Repeat all reps on that leg, then switch to the other.