One-Legged Seated Leg Curl
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The One-Legged Seated Leg Curl is a unilateral strength exercise performed on a seated leg curl machine, curling one leg at a time against the machine's resistance pad to target the posterior thighs, primarily the hamstrings. It builds hamstring strength, improves knee stability, and corrects muscle imbalances by isolating one leg at a time. Ideal for beginners to advanced athletes seeking lower-body hypertrophy and injury prevention, it requires a seated leg curl machine.
How to Perform One-Legged Seated Leg Curl
- 1Sit on a seated leg curl machine with your back against the pad and knees aligned with the machine's pivot point. Adjust the ankle pad to rest against the back of your lower legs, just above the heels, and the thigh pad to lock your legs in place.
- 2Position your right leg extended in front of you against the ankle pad; let your left leg rest to the side, not under the pad, or follow the machine's single-leg setting if available.
- 3Grip the side handles for stability, and set an appropriate weight on the stack.
- 4Inhale to prepare, then exhale as you flex your right knee, curling the pad down and back by bringing your heel toward the seat, squeezing the hamstring.
- 5Pause briefly at the bottom of the curl.
- 6Inhale as you slowly extend your right leg back to the starting position with control.
- 7Perform 8-12 reps on the right leg, then switch positions and repeat on the left leg.
- 8Key form tips: Keep the working leg's motion slow and controlled (2-3 seconds up, 2-3 seconds down); avoid using momentum or arching your back. Common mistakes: Letting hips lift off the seat or curling with the toes pointed instead of driving through the heel.