One-Legged Lying Leg Curl
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The One-Legged Lying Leg Curl is a unilateral strength exercise performed prone on a lying leg curl machine, curling one leg at a time against the machine's resistance pad. Its primary purpose is to isolate and strengthen the posterior thighs, particularly the hamstrings, while improving unilateral stability and balance. This exercise benefits athletes, beginners building single-leg strength, or anyone addressing muscle imbalances, and requires a lying leg curl machine.
How to Perform One-Legged Lying Leg Curl
- 1Lie face down on a lying leg curl machine with your knees just off the edge of the pad and the ankle pad resting against the back of your lower legs, just above your heels.
- 2Grip the handles or the sides of the bench for stability, and position your right ankle under the pad while your left leg rests to the side, not engaged with the pad.
- 3Set an appropriate weight, keeping your hips pressed firmly into the bench.
- 4Inhale to prepare, then exhale as you curl the pad by bending your right knee, bringing your heel toward your glutes, squeezing your hamstring at the top.
- 5Pause briefly at the top of the curl.
- 6Inhale as you slowly lower the pad back to the starting position, fully extending your right leg with control.
- 7Perform 8-12 reps on the right leg, then reposition your left leg under the pad and repeat.
- 8Key form tips: Keep your hips pressed into the bench throughout—no lifting hips or rotating your pelvis; move slowly to maximize hamstring engagement. Common mistakes: Rushing the eccentric (lowering) phase or letting the working knee flare out sideways.