All exercises
Hamstring Curl – single leg, machine
Hamstring Curl – single leg, machine helps balance left and right strength while keeping the movement clean. Unilateral curls often reveal control gaps that are hidden during two-leg sets.
Instructions
Sit or lie in the hamstring curl machine depending on the model. Adjust the pads so they sit just above the heel of the working leg and align the knee with the machine’s axis. Keep the non-working leg relaxed. Curl the heel toward the glutes by bending the knee. Lower the weight slowly and under control back to the starting position.
Avoid Common Mistakes
• shifting the hips or pelvis during the movement
• using momentum to lift the weight
• incomplete range of motion
• lowering the weight too fast
Variations
• with lighter or heavier resistance
• with pause at peak contraction
• slow controlled lowering
• alternating legs between sets
• higher repetitions at low load
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
machine