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Standing Single Leg Curl

Standing Single Leg Curl

The Standing Single Leg Curl is a fantastic exercise that targets the hamstrings, glutes, and lower back. It can be performed using a cable machine or resistance bands, making it a versatile option for both home and gym workouts. This exercise is particularly beneficial for individuals looking to improve their balance, stability, and overall lower body strength. By standing on one leg and bending the knee to curl the heel towards the glutes, you engage the hamstrings to pull the weight or resistance against gravity. This movement activates the posterior chain muscles, which are essential for everyday activities like walking, running, or climbing stairs. Additionally, the core and hip stabilizer muscles are engaged, enhancing overall body control and coordination. Proper form is crucial for maximizing the benefits of the Standing Single Leg Curl. Be sure to maintain a tall posture throughout the exercise, avoiding any excessive leaning or rounding of the shoulders. Keep the movements slow and controlled, focusing on the contraction of the hamstrings with each repetition. Incorporating the Standing Single Leg Curl into your workout routine can help you achieve stronger, more toned legs and glutes. Remember to start with lighter weights or resistance bands if you're a beginner and gradually increase the load as your strength improves. As with any exercise, it is essential to listen to your body, start at your own pace, and consult with a fitness professional if you have any concerns or prior injuries. Remember, consistency and proper technique are key to achieving your fitness goals. So, challenge yourself, stay motivated, and give the Standing Single Leg Curl a try in your next leg workout!


  • Start by standing tall with your feet hip-width apart and your hands resting on your hips.
  • Shift your weight onto your right foot while lifting your left heel off the ground, keeping your toes in contact with the floor.
  • Bend your right knee slightly and shift your left leg back, maintaining a straight line from your head to your left heel.
  • Engage your core and slowly curl your left heel toward your left glute by flexing your knee, while keeping your hips stable and your right knee slightly bent.
  • Hold the contraction at the top for a brief moment, then slowly extend your left leg back to the starting position.
  • Repeat for the desired number of repetitions, then switch sides and perform with your right leg.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and balance.
  • Focus on squeezing your hamstring muscles as you curl your leg towards your glutes.
  • Use a controlled and steady movement, avoiding any swinging or jerking motions.
  • Keep your upper body tall and maintain proper posture throughout the exercise.
  • If using a resistance band, choose a band with appropriate tension to challenge your muscles.
  • Gradually increase the resistance or repetitions over time to progressively overload your muscles.
  • Ensure that your working leg is fully extended at the starting position to maximize the range of motion.
  • Use a mirror or seek feedback to check your form and ensure proper execution of the exercise.
  • Consider incorporating other hamstring exercises into your routine for a well-rounded leg workout.
  • Consult with a fitness professional if you have any specific concerns or limitations.

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