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The single leg hamstring curl is a lower body exercises that targets the hamstrings. This is a machine-based isolation exercise which is well suited to beginners.



  • You can use a seated or lying hamstring curl machine – we find the lying hamstring curl machine more effective if it’s available.



  • Set up the machine with your knee in line with the pivot and hold onto the handles firmly.
  • One at a time, squeeze your hamstrings to move the machine until your hamstrings are fully contracted and the top of your calves are touching the back of your thighs.
  • Slowly return the machine to the starting position without releasing the tension on your hamstrings and repeat.

Leg Muscle Diagram.

Leg Muscles