Exercise guide
Kneeling Single Hamstring Curl
- Intermediate
- Isolation
- Rep-based
- Hips
- Lower legs
- Waist
This unilateral isolation exercise targets the hamstrings by using the weight of the lower leg as resistance, helping to improve mind-muscle connection and balance between legs.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
- Engage your core and maintain a neutral spine, ensuring your back is flat like a tabletop.
- Extend one leg straight back behind you, keeping your thigh aligned with your torso or slightly lower.
How to do it
- Exhale as you slowly curl your heel toward your glutes by bending the knee, keeping the upper thigh perfectly still.
- Squeeze the hamstring at the top of the movement for a one-second pause to maximize contraction.
- Inhale as you slowly lower your foot back to the starting position using a controlled 2-3 second tempo.
- Complete the desired number of repetitions on one leg before switching to the other side.
Form checklist
- Keep your hips square to the floor; do not let the pelvis rotate toward the working leg.
- Maintain a neutral lower back; avoid arching or 'dipping' the spine as you curl.
- Keep the working thigh stationary throughout the entire range of motion.
- Flex your foot (pull toes toward the shin) to increase tension in the hamstring.
Pro tips
- Imagine you are pulling your heel through heavy sand to create internal resistance and better muscle engagement.
- Maintain a slight posterior pelvic tilt (tuck your tailbone) to prevent the lower back from compensating for the hamstring.
Make it harder
- Slow down the eccentric (lowering) phase to 4-5 seconds to increase time under tension.
- Perform the movement with a small pulse at the top of the contraction before fully extending the leg.
Frequently asked
- What muscles does the kneeling single hamstring curl work?
- The kneeling single hamstring curl primarily targets the hamstrings, and also works the glutes as secondary muscles.
- What equipment do you need for the kneeling single hamstring curl?
- The kneeling single hamstring curl requires no equipment — just your body weight.
- Is the kneeling single hamstring curl good for beginners?
- The kneeling single hamstring curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.