Standing Single-Leg Curl

Setup

1. 01Stand tall on one leg with fingertips on a wall or chair for balance.
2. 02Keep the standing knee soft and the hips level.
3. 03Point the working thigh straight down beside the standing leg.
4. 04Brace the trunk lightly before the first rep.

Execution

1. 01Bend the working knee and curl the heel up toward the glute.
2. 02Squeeze the hamstring hard at the top of the curl.
3. 03Lower the foot slowly back down without touching the floor between reps.
4. 04Finish the set, then switch legs.

Checkpoints

• -The working thigh stays vertical; only the knee moves.
• -Hips stay level and square, with no hitching.
• -The squeeze at the top lasts a full second.
• -The lowering phase is as slow as the lift.

Common mistakes

• -Swinging the thigh forward and back to build momentum.
• -Arching the lower back as the heel rises.
• -Rushing the reps and skipping the top squeeze.
• -Leaning heavily into the support hand.