Strength

Single Leg Machine Hamstring Curl

The Single Leg Machine Hamstring Curl boosts hamstring strength, balance, and injury prevention. This exercise targets each leg separately, promoting equal strength and flexibility.

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Single Leg Machine Hamstring Curl instructions

Step-by-step instructions

Position yourself on the hamstring curl machine, lying face down with the ankle pad positioned on your lower legs.

Ensure that the pad is resting just above your heel and below your calf.

Secure the pad and grip the handles tightly to stabilize your upper body.

Bend one knee to curl the machine lever as far as possible to your butt.

Slowly lower the lever back down in a controlled fashion, and repeat this with the opposite leg for the programmed number of reps.

Position yourself on the hamstring curl machine, lying face down with the ankle pad positioned on your lower legs.

Ensure that the pad is resting just above your heel and below your calf.

Secure the pad and grip the handles tightly to stabilize your upper body.

Bend one knee to curl the machine lever as far as possible to your butt.

Slowly lower the lever back down in a controlled fashion, and repeat this with the opposite leg for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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