라이브러리로시작 
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운동 라이브러리
Standing Single-Leg Curl
A standing bodyweight hamstring curl performed one leg at a time, isolating knee flexion for hamstring activation with no equipment.
하체맨몸Knee flexion
주동근
햄스트링
협응근
둔근종아리코어
장비
맨몸
패턴
Knee flexion
준비 자세
- 01Stand tall on one leg with fingertips on a wall or chair for balance.
- 02Keep the standing knee soft and the hips level.
- 03Point the working thigh straight down beside the standing leg.
- 04Brace the trunk lightly before the first rep.
수행
- 01Bend the working knee and curl the heel up toward the glute.
- 02Squeeze the hamstring hard at the top of the curl.
- 03Lower the foot slowly back down without touching the floor between reps.
- 04Finish the set, then switch legs.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 reps per leg as activation or accessory work.
- -Add an ankle weight or band once bodyweight reps feel easy.
- -Good warm-up before deadlifts or leg curls to wake up knee flexion.