Male

Standing Single Leg Curl

Muscles involved

To master the standing single leg curl without breaking your form, the best approach is a progressive, step-by-step evolution. Begin by focusing purely on bodyweight control, squeezing your hamstrings at the peak contraction while keeping your hips aligned and your torso steady. As your strength and muscle control improve, you can increase difficulty by slowing down the lowering phase to maximize tension under fatigue. Stepping up your intensity gradually ensures that all the effort remains on your target hamstrings without letting your lower back compensate for any lack of control.

How to do it

1. Stand facing the machine and place one leg behind the lower roller, supporting your knee on the upper roller. 2. Keep your torso straight and abs contracted, with your free leg slightly bent. 3. Lift your heel towards your glutes, bending your knee as much as possible. 4. Return controllably to the starting position and switch legs.

Equipment required

Peso corporal

Muscles worked

Tips

- Hold onto a stable support to maintain balance during the exercise. - Focus on contracting your hamstrings as you bring your heel towards your glutes. - Avoid arching your lower back; keep your core activated.