One Leg Leg Curl
Learn how to perform One Leg Leg Curl, a Legs exercise, with setup, breathing and common mistakes.
One Leg Leg Curl · Preview
Setup
Lie face down on the bench and hook one ankle under the pad. Keep your pelvis against the bench and hold the handles so your upper body stays down.
Start phase
Bend one knee to pull the pad toward your glute. Keep your pelvis pressed down and curl slowly using your hamstrings.
End phase
Slowly straighten your leg while keeping tension in the back of your thigh. Don't fully lock out your knee at the bottom; keep resisting the load.
Target muscles
Make sure you feel a clear squeeze in the back of your thigh. If you feel your calf doing the work, lower the weight and focus on your hamstring.
Common mistakes
If your pelvis lifts and you pull with your lower back, the strain on your back increases. Even if you shorten the range, prioritize keeping your pelvis fixed.
Breathing
Exhale as you curl and inhale as you extend. Keep your breathing steady even when training one side at a time.
Coach tip
Working one side at a time makes it easier to identify left-to-right weaknesses. Match your reps to what the weaker side can do.
