Bodyweight Standing Single Leg Curl
Also known as: standing single leg curl, bodyweight standing hamstring curl, standing hamstring curl bodyweight, bodyweight single leg curl, standing leg curl no equipment, standing single leg hamstring curl
In SetGrip: Standing Single Leg Curl (Bodyweight)
- Primary muscleHamstrings
- EquipmentBodyweight
- DifficultyBeginner
- TypeIsolation · Hip-dominant
- Secondary muscles
- Glutes
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Unilateral (one leg at a time)
- Category
- Strength
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No weight and no machine: standing on one leg, you curl the free heel toward your glute and work to keep that thigh vertical while the support side balances. The load is too light to build much size, so treat it as a hamstring activation drill or a high-rep finisher of 15 to 20 per side.
How to do the Bodyweight 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.
Tip: Point the toes through the curl to take the calves out of it and force the hamstrings to do all the work.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings bend the knee against the pad and should feel a hard squeeze at the top and a controlled stretch at the bottom.
Secondary
- Glutes — The glutes contract to keep the hips down on lying curls and to hold the hip open on Nordics.
Common mistakes
- Hips lifting off the pad — on lying curls keep the hips pressed down; if they rise, the range is too long or the weight too heavy.
- Yanking the weight up — drive the heels toward the backside under control and squeeze at the top for a count.
- Dropping the weight down — the lowering half is where the hamstrings grow, so take three seconds to come back.
- Skipping the stretch on Nordics — on Nordic curls lower as far as you can control and use the hands to push back up rather than cutting the range.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Leg curls go after squats and deadlifts as a hamstring accessory. Superset them with leg extensions on the neighboring machine or with a back extension.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Bodyweight Standing Single Leg Curl work?
The Bodyweight Standing Single Leg Curl primarily works the hamstrings. It also involves the glutes, which assist the movement and stabilise the joints.
Is the Bodyweight Standing Single Leg Curl good for beginners?
Yes. The Bodyweight Standing Single Leg Curl is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bodyweight Standing Single Leg Curl?
If you cannot do the Bodyweight Standing Single Leg Curl, try the Machine Nordic Curl, the Lying Dumbbell Leg Curl or the Kneeling Leg Curl. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bodyweight Standing Single Leg Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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