Single-Leg Hamstring Curl
Muscles worked: Hamstrings.
How to do it
- Set the machine so the pad sits just above your heel and lie or sit as it dictates.
- Strap or settle one leg in and leave the other resting.
- Curl the working heel toward your glute, hips pinned down throughout.
- Do not let the hip lift to help - if it does, drop the weight.
- Lower slowly, then match the reps exactly on the other side.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- One leg at a time - the weaker side sets the reps
- Hips pinned; do not let them lift to help
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 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
- Lying Leg Curl - hamstrings
Track the single-leg hamstring 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.