Smart Workout Diary

Machine Prone Single-Leg Curl

The machine prone single-leg curl is a unilateral knee-flexion exercise performed lying face down on a leg curl machine. It primarily trains the hamstrings, with the calves assisting, and can help develop balanced hamstring strength between sides. The machine supports the torso and helps keep the movement focused at the knee.

Demonstration

Demonstration: Machine Prone Single-Leg Curl

Instructions

  1. Adjust the machine so the knee joint aligns with its pivot and the roller pad rests just above the heel of the working leg.
  2. Lie face down with your hips and torso firmly against the pads, and secure or position the non-working leg as the machine allows.
  3. Brace your abdomen and keep your hips down as you curl the working heel toward your glutes.
  4. Pause briefly at a controlled top position without lifting your hips or arching your lower back.
  5. Lower the roller slowly until the knee is nearly straight, then repeat before changing sides.
Muscle Group
Hamstrings
Other Muscle Groups
Calves
Type
Strength
Mechanics
Isolation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a load that allows smooth control through the full comfortable range of motion.
  2. Keep the movement deliberate; do not swing the roller or use momentum.
  3. Keep both hip points in contact with the pad rather than rotating toward the working side.
  4. Use the same controlled range and tempo on each side.
Exercise library