Lever Lying Single Leg Curl
This exercise strengthens one hamstring at a time, improving knee flexion strength and helping even out side to side differences.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie face down on the lying leg curl machine with your knee aligned with the machine's pivot point and your ankle under the roller.
- 02
Adjust the starting position so your hip stays in contact with the bench and brace your core; keep your other leg relaxed and off the roller.
- 03
Curl your heel toward your glutes by bending your knee in a controlled motion until you feel a strong contraction in your hamstring without lifting your hips.
- 04
Pause briefly at the top and squeeze your hamstring hard.
- 05
Lower the roller back to the starting position slowly and under control, maintaining core tension and a straight knee alignment.
Beginner's guide
§ 03 · GuideThis exercise strengthens one hamstring at a time, improving knee flexion strength and helping even out side to side differences.
You should feel it in your hamstring. It should not be felt in your lower back or front of the thigh.
A common mistake is lifting your hips off the pad to create momentum. Keep your core braced and move through the full range with control.
How to get started at the gym
§ 04 · SisuLiftLever Lying Single Leg Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your hips and abdomen in contact with the bench at all times, and do not let your lower back arch. Use a full range of motion, but avoid hyperextending your knee at the bottom.
The single-leg variation safely reveals and helps correct hamstring strength imbalances while lying on the machine.
More exercises: Hamstrings
§ 06 · Same muscles
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