One-Legged Lying Leg Curl
MachineUnilateralStrength
No video available
The One-Legged Lying Leg Curl is a bodyweight, unilateral strength exercise performed lying face down, where you bend one knee to curl the heel toward your glutes while keeping the other leg extended. 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 without needing equipment.
How to Perform One-Legged Lying Leg Curl
- 1Lie face down on the floor with your arms extended overhead and palms down for stability, legs fully extended straight behind you.
- 2Bend your right knee and lift your right heel toward your glutes, keeping your knee pointing straight down toward the floor.
- 3Curl until your heel is as close to your glutes as possible, squeezing your hamstring at the top—exhale as you curl.
- 4Slowly lower your right heel back to the starting position, fully extending your leg—inhale as you lower.
- 5Perform 8-12 reps on the right leg, then switch to the left leg and repeat the same sequence.
- 6Keep your hips pressed firmly into the floor throughout to avoid arching your lower back.
- 7Key form tips: Maintain a neutral spine—no lifting hips or rotating your pelvis; focus on slow, controlled movement to maximize hamstring engagement; if balance is an issue, place hands under forehead for support. Common mistakes: Rushing the eccentric (lowering) phase or allowing the working knee to flare out sideways.