Single-Leg Lying Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie face down on the leg curl machine, place the roller pad against the back of one lower calf, and grasp the handles.
• Press your hips firmly into the pad to prevent the lower back from arching.
• Pull the heel toward your glutes by flexing the knee of the working leg in a smooth motion.
• Squeeze the hamstring at the top of the contraction, then lower the weight under control.

Common mistakes

• Lifting the hips off the pad to assist the curl, which reduces hamstring engagement.
• Executing the eccentric phase too quickly and letting the weight stack slam.
• Pointing the toes excessively upward or downward, which can cause cramping in the calves.

Frequently asked questions

How high should the roller pad be placed on the leg?

Position the pad just below the calf muscle and above the Achilles tendon for optimal leverage and comfort.

Why do I feel this exercise more in my calves than my hamstrings?

Keep the ankle relaxed or slightly plantarflexed to reduce the involvement of the gastrocnemius muscle.

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