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§ L · Exercises · HamstringsUpdated 6/2026

Lever Seated One Leg Curl

Builds the hamstrings one leg at a time and helps even out side to side strength. It supports running, squats and knee control.

Muscle group
Hamstrings
Equipment
Machine
Exercise type
Isolation
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Hamstrings

How to perform

§ 02 · Steps
  1. 01

    Sit in the single-leg leg curl machine so that your knee joint is aligned with the machine's pivot point and your back stays against the pad.

  2. 02

    Adjust the roller pad just above your ankle and secure your thigh under the thigh pad; brace your core and keep your hip still.

  3. 03

    Curl your knee by pulling the roller pad down under control until you achieve a strong hamstring contraction without letting your hips lift.

  4. 04

    Pause briefly at the top and squeeze your hamstring hard.

  5. 05

    Return the weight slowly to the starting position with full control and complete all reps on the same leg before switching.

Beginner's guide

§ 03 · Guide
What it works

Builds the hamstrings one leg at a time and helps even out side to side strength. It supports running, squats and knee control.

What it should feel like

You should feel it in the hamstring. It should not be felt in the lower back, hip or calf.

Most common mistake

A common mistake is lifting the hips off the pad or using momentum. Keep your back against the pad and move only at the knee with control.

How to get started at the gym

§ 04 · SisuLift

Lever Seated One 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
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your toes slightly pulled toward your shin to emphasize the hamstrings rather than the calves. Do not let your lower back come off the pad or your pelvis rotate during the movement.

This exercise isolates the hamstrings and allows you to correct side-to-side imbalances by performing sets one leg at a time.

More exercises: Hamstrings

§ 06 · Same muscles

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