Iso-Lateral Leg Curl
Muscles worked: Hamstrings.
How to do it
- Set the pad just above your heels and settle your hips down on the bench.
- Take the handles and keep the hips pinned throughout.
- Curl hard toward your glutes.
- Squeeze at the top without letting the hips rise.
- Lower slowly to a full stretch. Weight is per side.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Hips down on the pad
- Curl hard, lower slow. Per side
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Romanian Deadlift - hamstrings
- Good Morning - hamstrings
- Seated Leg Curl - hamstrings
- Single-Leg Hamstring Curl - hamstrings
Track the iso-lateral leg curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.