The standing single leg curl is a bodyweight exercise targeting the hamstrings and glutes. It involves balancing on one leg while curling the opposite heel toward the glutes, emphasizing hamstring activation and single leg stability.
Also Works
Glutes
How to Perform
1
Stand with your feet hip-width apart and your hands on your hips.
2
Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
3
Slowly curl your right heel towards your glutes, squeezing your hamstring.
4
Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
5
Repeat for the desired number of repetitions, then switch legs.
Pro Tips
•Curl your heel slowly toward your glute, squeezing the hamstring hard at the top for 2 seconds.
•Keep your standing knee slightly bent and your hips square to the front.
•Hold onto a wall or chair for balance so you can focus entirely on the hamstring contraction.
Common Mistakes
•Swinging the leg up with momentum instead of curling with a controlled hamstring contraction.
•Tilting the pelvis or arching the lower back to compensate for tight hip flexors.
•Not achieving full range of motion by stopping the curl before the heel reaches glute height.