Standing One Leg Curl
Expert Advice
Keep your standing knee slightly bent to maintain balance and focus on contracting the hamstring of the lifting leg for maximum engagement.
How-to-do Steps
- Stand on one leg, with the other leg slightly lifted behind you.
- Bend the lifted leg at the knee, bringing your heel towards your glutes.
- Hold the contraction at the top for a moment.
- Slowly lower the leg back to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Standing One Leg Curl primarily targets the Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings70%
Secondary
Calves30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Standing One Leg Curl work?
Standing One Leg Curl primarily targets the Hamstrings. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Standing One Leg Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Standing One Leg Curl suitable for beginners?
Standing One Leg Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
