One-Legged Seated Leg Curl
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The One-Legged Seated Leg Curl is a bodyweight, unilateral strength exercise performed by sitting with one leg extended and bent at the knee, then curling the heel toward the glutes against gravity 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 without equipment.
How to Perform One-Legged Seated Leg Curl
- 1Sit on the edge of a sturdy chair or bench with your back straight and core engaged, feet flat on the floor hip-width apart.
- 2Extend both legs straight out in front of you, hovering your heels just off the floor, toes pointing up.
- 3Bend your left knee and place the sole of your left foot flat against the underside of your right thigh, just above the knee (right leg remains straight).
- 4Place your hands on your hips or the edge of the chair for stability, keeping your torso upright.
- 5Inhale to prepare, then exhale as you flex your right foot and curl your right heel toward your glutes by bending the knee, squeezing the hamstring.
- 6Pause briefly at the top (when heel nears glutes), then inhale as you slowly extend the right leg back to straight.
- 7Perform 8-12 reps per leg, then switch sides (repeat steps 3-6 with left leg extended).
- 8Key form tips: Keep the working leg straight during extension to maximize hamstring stretch; avoid using momentum or arching your back—move slowly (2-3 seconds up, 2-3 seconds down). Common mistakes: Letting hips lift off the chair or curling with toes instead of heel.