Single Leg Seated Leg Curl

A hamstring isolation exercise performed on one leg while seated in a machine. Provides supported unilateral training with excellent range of motion and control.

Instructions

1. Sit in the seated leg curl machine with your back against the pad.
2. Position the leg pad against the back of your calf, just above your ankle.
3. Keep your chest and upper back in contact with the backrest.
4. Select an appropriate weight on the machine.
5. Curl one leg downward by flexing your knee, pulling your heel down and back.
6. Achieve full knee flexion at the bottom of the movement.
7. Pause briefly, squeezing your hamstring maximally.
8. Extend your leg back to the starting position in a controlled manner.
9. Complete all repetitions on one leg before switching to the other side.

Tips

• Keep your torso against the pad throughout; avoid leaning back.
• The seated position allows for greater isolation compared to prone curls.
• Control both the pulling and extending phases for optimal muscle engagement.
• Use a weight that allows for 8-15 reps with proper form.
• Feel the stretch at the bottom of each repetition.
• This is an excellent supplemental movement for hamstring development.