Single Leg Lying Leg Curl

Muscles worked by the Single Leg Lying Leg Curl

Primary

HamstringsHamstring Muscles

Secondary

CalvesGastrocnemius

Also called: hamstring, hamstrings, posterior thigh, biceps femoris.

Equipment

Leg Curl

Also called: leg curl machine, hamstring curl, seated leg curl, lying leg curl, prone leg curl, hamstring machine.

How to do the Single Leg Lying Leg Curl

1. Lie face down on a lying leg curl machine.
2. Position one ankle under the pad, keeping the other foot off the machine.
3. Curl the working leg by bringing your heel toward your glute.
4. Squeeze the hamstring at the top.
5. Lower the leg back down under control.
6. Complete reps on one side, then switch.

Form tips

• Keep your hips pressed into the bench throughout the curl.
• Avoid jerking the pad up with momentum.
• Start with the weaker leg and match its reps on the other side.

At a glance

Single Leg Lying Leg Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Lying Leg Curl
• Nordic Hamstring Curl
• Seated Leg Curl
• Stability Ball Leg Curl
• TRX Hamstring Curl
• Banded Good Morning
• Banded Hamstring Stretch
• Banded Romanian Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "single-leg-lying-leg-curl",
  "name_en": "Single Leg Lying Leg Curl",
  "name_de": "Einbeiniger Liegender Leg Curl",
  "name_es": "Curl de Pierna Tumbado a Una Pierna",
  "description_en": "A unilateral hamstring isolation on the lying leg curl machine, addressing strength imbalances between legs.",
  "description_de": "Eine einbeinige Variante des liegenden Beincurls, die die hintere Oberschenkelmuskulatur isoliert und Seitenunterschiede sichtbar macht.",
  "description_es": "Un curl femoral tumbado a una pierna en máquina, que aísla los isquiotibiales de cada lado por separado.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "leg_curl",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hamstrings"
  ],
  "secondary_muscles": [
    "gastrocnemius"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "lower_back_safe",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "leg-curl",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie face down on a lying leg curl machine.",
    "Position one ankle under the pad, keeping the other foot off the machine.",
    "Curl the working leg by bringing your heel toward your glute.",
    "Squeeze the hamstring at the top.",
    "Lower the leg back down under control.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Lege dich bäuchlings auf die Beinbeuger-Maschine.",
    "Positioniere einen Knöchel unter dem Polster, den anderen Fuß frei.",
    "Beuge das arbeitende Bein und ziehe die Ferse zur Gesäßmuskulatur.",
    "Spanne die Beinbeuger oben an.",
    "Senke das Bein kontrolliert ab.",
    "Führe die Wiederholungen auf einer Seite durch, dann wechsle."
  ],
  "instructions_es": [
    "Acuéstate boca abajo en la máquina de curl de piernas tumbado.",
    "Coloca un tobillo bajo el apoyo y deja el otro pie fuera de la máquina.",
    "Flexiona la pierna de trabajo llevando el talón hacia el glúteo.",
    "Aprieta los isquiotibiales en la parte superior.",
    "Baja la pierna con control.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Keep your hips pressed into the bench throughout the curl.",
    "Avoid jerking the pad up with momentum.",
    "Start with the weaker leg and match its reps on the other side."
  ],
  "tips_de": [
    "Drücke die Hüfte während der gesamten Bewegung fest ins Polster.",
    "Wähle weniger Gewicht als beim beidbeinigen Curl.",
    "Beginne jeden Satz mit dem schwächeren Bein."
  ],
  "tips_es": [
    "Mantén la cadera pegada al apoyo durante todo el recorrido.",
    "Usa un peso que te permita subir y bajar sin tirones.",
    "Empieza por la pierna más débil y repite igual con la otra."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/single-leg-lying-leg-curl-start.webp",
      "peak": "images/flat/single-leg-lying-leg-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "single-leg-lying-leg-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.