Single Leg Lying Leg Curl

A unilateral hamstring isolation on the lying leg curl machine, addressing strength imbalances between legs.

How to do it

1. Lie face down on a lying leg curl machine.
2. Position one ankle under the pad, keeping the other foot off the machine.
3. Curl the working leg by bringing your heel toward your glute.
4. Squeeze the hamstring at the top.
5. Lower the leg back down under control.
6. Complete reps on one side, then switch.

Tips

• Keep your hips pressed into the bench throughout the curl.
• Avoid jerking the pad up with momentum.
• Start with the weaker leg and match its reps on the other side.

Muscles

Primary: Hamstrings

Secondary: Calves (gastrocnemius)