Lying Single Leg Curl
The Lying Single Leg Curl is a machine exercise that primarily targets the hamstrings. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Lying Single Leg Curl
- 1Lie face down on the leg curl machine, line your knee up with the machine’s pivot point, and hook one ankle under the padded lever with your legs straight and toes relaxed. Grip the handles or edges of the bench and keep your hips pressed gently into the pad.
- 2Curl your heel up toward your butt on that side in a smooth, controlled motion, pausing briefly at the top without lifting your hips. Lower the weight back down slowly until your leg is almost straight, breathing out as you curl up and in as you return to the start.
Coach tips
- Keep your hips and stomach pressed into the pad so your lower back doesn’t arch and your body doesn’t swing.
- Move with control instead of using momentum so your hamstrings do the work the whole way up and down.
- Start with a lighter weight to learn the movement, and make sure both legs feel and move the same over time to avoid muscle imbalances.
Train hamstrings smarter
One rep, one set. Hypro turns the Lying Single Leg Curl into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Lying Single Leg Curl weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Lying Single Leg Curl fits right into proven hypertrophy and strength templates.
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