Single-Leg Leg Curl

Technique

How to perform Single-Leg Leg Curl

1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
2. Place the back of one leg on top of padded lever (against the lower leg just above the ankle) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are fully straight right in front of you. This will be your starting position. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knee of one leg.
3. Keep your torso stationary at all times.
4. Hold the contracted position for a second.
5. Slowly return to the starting position as you breathe in.
6. Repeat for the prescribed repetitions, and then switch legs and do it on the second side.

GymDaze demonstration

Watch Single-Leg Leg Curl

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.