Own Every Range
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VIDEO DEMO

Single-leg curl

Progression of Lying Hamstring Curl

YouTube · Renaissance PeriodizationSingle Leg Leg CurlWatch the demonstration

PROGRESSION · HOW TO DO IT

Single-leg curl

These steps are written specifically for the Single-leg curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Single-leg curl. Lie face down with knees lined up near the machine pivot and the roller pad just above the ankles.

  2. 02
    Move the pattern

    Press the hips into the pad and bend the knees to bring the heels toward the glutes.

  3. 03
    Match the demand

    Complete one side at a time and keep the pelvis level instead of shifting into the support.

  4. 04
    Finish with control

    Squeeze at the top without lifting the pelvis, then straighten the knees slowly. Own the final inch.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

HAMSTRINGS / 29

Short rangeShort range

Single-leg curl

Sets: 3–4 · Reps: 8–15

Single-leg curl is a progression of Lying Hamstring Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Knee flexion moves the hamstrings from a longer starting position into a clear shortened finish while the bench stabilizes the rest of the body.