How to do the Standing Single Leg Curl
Standing Single Leg Curl is a beginner single-joint isolation pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes.
Standing Single Leg Curl demonstration · © GymiaFit
Standing Single Leg Curl at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Standing Single Leg Curl step by step
- 1Stand with your feet hip-width apart and your hands on your hips.
- 2Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
- 3Slowly curl your right heel towards your glutes, squeezing your hamstring.
- 4Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch legs.
A free workout that uses it
Standing Single Leg Curl — questions
What muscles does the Standing Single Leg Curl work?
The Standing Single Leg Curl primarily targets the Hamstrings. It also recruits the Glutes as secondary movers.
What equipment do I need for the Standing Single Leg Curl?
None — the Standing Single Leg Curl uses your bodyweight only, so it works at home with nothing but floor space.
Is the Standing Single Leg Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Standing Single Leg Curl?
Inverse Leg Curl (bench Support), Self Assisted Inverse Leg Curl, Self Assisted Inverse Leg Curl (on Floor) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Standing Single Leg Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.