Hamstrings exercise · body weight
Standing Single Leg Curl
The standing single leg curl is a bodyweight exercise that targets the hamstrings, with the glutes assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes
- Equipment
- Body weight
- Body part
- Upper legs
How to do the standing single leg curl
- Stand with your feet hip-width apart and your hands on your hips.
- Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
- Slowly curl your right heel towards your glutes, squeezing your hamstring.
- Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the hamstrings. The glutes work as secondary muscles. See all hamstring exercises or every bodyweight exercise.
