What muscles does the Standing Single Leg Curl work?

The Standing Single Leg Curl primarily targets the hamstrings in your upper legs. It also engages your glutes for hip stability and works the calves in your lower legs as secondary muscles.

Do I need equipment for the Standing Single Leg Curl?

No equipment is required for the basic Standing Single Leg Curl, making it ideal for bodyweight workouts at home or in the gym. You can add ankle weights or resistance bands to increase intensity if desired.

Is the Standing Single Leg Curl suitable for beginners?

Yes, this is a beginner-friendly exercise because it uses controlled bodyweight movement. Beginners should focus on balance by holding onto a wall or sturdy object until they develop more stability.

What are common mistakes to avoid during the Standing Single Leg Curl?

Common mistakes include arching the lower back, letting the standing knee lock out completely, and rushing the movement. Keep your core engaged, maintain slight knee bend for support, and perform slow, controlled curls.

How many sets and reps should I do for the Standing Single Leg Curl?

A good starting point is 2–3 sets of 10–15 reps per leg. Adjust the reps based on your fitness level, increasing volume for endurance or adding resistance for strength gains.

What safety tips should I follow for the Standing Single Leg Curl?

Ensure you have a stable stance and perform the movement with control to prevent strain on the knees. Warm up your hamstrings before starting and avoid sudden jerking motions that could lead to injury.

Are there variations of the Standing Single Leg Curl to make it harder or easier?

For an easier variation, hold onto a chair or wall for balance. To make it more challenging, add ankle weights, use a resistance band anchored behind you, or perform the curl slowly with a pause at the top of the movement.

Standing Single Leg Curl

Target Muscles

Primary:

Upper Legs

Secondary:

Lower legs

Glutes

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Stand upright and shift your weight onto one leg, keeping it slightly bent for balance. Bend the opposite knee to bring your heel toward your glutes, then lower it back down with control. Keep your core engaged and avoid arching your back throughout the movement.

Step-by-Step Instructions

Stand upright with your feet shoulder-width apart and your hands resting on your hips or holding onto a stable surface for balance.
Shift your weight onto one leg, keeping it slightly bent for stability.
Slowly bend the knee of the opposite leg, bringing your heel toward your glutes as far as your flexibility allows.
Pause briefly at the top of the movement, ensuring you feel the contraction in your hamstrings.
Lower your leg back to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch to the other leg.

Explore more upper legs exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Single Leg Squat (Pistol Squat)

Upper Legs

Glutes

Bodyweight

Bulgarian Split Squat

Glutes

Upper Legs

Bench • Bodyweight

Dumbbell Single-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Barbell Single-Leg Deadlift

Glutes

Upper Legs

Barbell

Frequently Asked Questions

What muscles does the Standing Single Leg Curl work?: The Standing Single Leg Curl primarily targets the hamstrings in your upper legs. It also engages your glutes for hip stability and works the calves in your lower legs as secondary muscles.
Do I need equipment for the Standing Single Leg Curl?: No equipment is required for the basic Standing Single Leg Curl, making it ideal for bodyweight workouts at home or in the gym. You can add ankle weights or resistance bands to increase intensity if desired.
Is the Standing Single Leg Curl suitable for beginners?: Yes, this is a beginner-friendly exercise because it uses controlled bodyweight movement. Beginners should focus on balance by holding onto a wall or sturdy object until they develop more stability.
What are common mistakes to avoid during the Standing Single Leg Curl?: Common mistakes include arching the lower back, letting the standing knee lock out completely, and rushing the movement. Keep your core engaged, maintain slight knee bend for support, and perform slow, controlled curls.
How many sets and reps should I do for the Standing Single Leg Curl?: A good starting point is 2–3 sets of 10–15 reps per leg. Adjust the reps based on your fitness level, increasing volume for endurance or adding resistance for strength gains.
What safety tips should I follow for the Standing Single Leg Curl?: Ensure you have a stable stance and perform the movement with control to prevent strain on the knees. Warm up your hamstrings before starting and avoid sudden jerking motions that could lead to injury.
Are there variations of the Standing Single Leg Curl to make it harder or easier?: For an easier variation, hold onto a chair or wall for balance. To make it more challenging, add ankle weights, use a resistance band anchored behind you, or perform the curl slowly with a pause at the top of the movement.