Smart Workout Diary

Machine Single-Leg Curl

The machine single-leg leg curl is a unilateral knee-flexion exercise performed on a leg-curl machine. It primarily trains the hamstrings while allowing each leg to work independently. It supports hamstring strength, balanced leg development, and control through knee flexion.

Demonstration

Machine Single-Leg Curl — demonstration 1
Machine Single-Leg Curl — demonstration 2

Instructions

  1. Adjust the machine so its pivot aligns with the knee of the working leg, and position the pad securely against the lower leg as designed by the machine.
  2. Set your body position firmly against the pads, brace your torso, and keep the non-working leg relaxed and clear of the moving lever.
  3. Begin with the knee nearly straight without forcing it into a locked position. Keep the hips and pelvis still.
  4. Exhale and curl the working leg by bending the knee in a smooth, controlled motion until you reach a comfortable contraction.
  5. Inhale and return slowly to the starting position, resisting the weight throughout. Complete the repetitions on one side, then repeat evenly on the other.
Muscle Group
Hamstrings
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a manageable load that lets you move without swinging, jerking, or shifting the hips.
  2. Keep the motion at the knee; avoid lifting the pelvis or using the lower back to move the lever.
  3. Control the return and do not let the weight stack slam down. Stop if the machine setup causes joint discomfort.
Exercise library