Standing Single Leg Curl

Muscles worked

Setup

1. Stand facing a wall or sturdy object for balance, placing your hands on it at shoulder height.
2. Shift your weight onto your standing leg, keeping a slight bend in the knee to avoid locking it.
3. Position the working foot slightly off the ground, ensuring both knees are aligned and parallel to each other.

How to do it

1. Exhale as you curl your heel toward your glutes, moving only at the knee joint while keeping the thigh stationary.
2. Squeeze your hamstrings at the peak of the contraction for a one-second pause.
3. Inhale as you slowly lower your foot back toward the floor using a controlled 2-3 second tempo.
4. Complete all repetitions on one side before switching to the other leg.

Form checklist

• Keep your torso upright and avoid leaning forward into the wall.
• Ensure the working knee does not drift forward or backward during the curl.
• Keep your hips square and avoid rotating the pelvis toward the working side.
• Flex your foot (toes toward shin) to maximize hamstring tension and minimize calf dominance.

Pro tips

• Focus on 'internal resistance' by imagining you are pulling your heel through thick mud to increase muscle fiber recruitment.
• Press the hip of the working leg slightly forward to ensure the hamstring is fully shortened at the top.

Make it harder

• Perform the movement without holding onto the wall to significantly challenge your balance and core stability.
• Add a 3-second isometric hold at the top of every repetition to increase time under tension.

Frequently asked

What muscles does the standing single leg curl work?

The standing single leg curl primarily targets the hamstrings, and also works the glutes as secondary muscles.

What equipment do you need for the standing single leg curl?

The standing single leg curl requires no equipment — just your body weight.

Is the standing single leg curl good for beginners?

Yes. The standing single leg curl is a beginner-friendly movement and a strong foundation to build on.

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