GymDaze
GymDaze
Work with Nick

Beginner exercise

Single-Leg Leg Curl

Also called SL Ham Curl

  • Muscle Growth
  • Bodybuilding

GymDaze demonstration

Watch Single-Leg Leg Curl

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Technique

How to perform Single-Leg Leg Curl

  1. Adjust the seat so the working knee aligns with the machine pivot and your back rests against the support.
  2. Place the back of the working lower leg against the roller just above the ankle, and secure the thigh pad just above the knee.
  3. Hold the handles and keep the other leg clear of the moving lever so it does not assist.
  4. Bend the working knee to pull the roller down and back while keeping the thigh, pelvis and torso supported.
  5. Straighten the knee under control to return the roller, without dropping the weight stack.
  6. Complete the repetitions, then switch legs.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

MuscleScoreRole
Biceps Femoris1.0Target, Mover
Semimembranosus1.0Target, Mover
Semitendinosus1.0Target, Mover