Perform seated single-leg knee flexion on a machine to work the hamstrings through an isolated, unilateral curl.
How to do the Single Leg Seated Leg Curl (Machine)#
- Adjust the seat and lower-leg pad so the machine’s axis lines up with your knee and the pad rests just above your ankle.
- Sit with your back against the pad, grasp the handles or seat edges, and place the non-working foot on the floor or support.
- Start with the working leg extended, then exhale and bend the knee to pull your heel toward your glute while keeping your hips pressed to the seat.
- Hold briefly at the top and squeeze the hamstrings.
- Inhale and lower the weight slowly back to full extension without locking the knee, maintaining control throughout the motion.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
- Secondary: Calves (Gastrocnemius & Soleus)
Common mistakes#
- Using momentum or swinging the leg instead of a controlled knee curl.
- Lifting or sliding the hips off the seat to gain extra range of motion.
- Allowing the knee to drift forward or sideways so the load shifts away from the hamstrings.
- Placing the pad too high on the calf or over the Achilles tendon, reducing mechanical advantage.
