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VIDEO DEMO

Single-leg curl with long eccentric

Progression of Seated Hamstring Curl

YouTube · NASMSingle-Leg Seated Leg CurlWatch the demonstration

PROGRESSION · HOW TO DO IT

Single-leg curl with long eccentric

These steps are written specifically for the Single-leg curl with long eccentric. 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 with long eccentric. Adjust the machine so the knee lines up with its pivot and the lower pad sits just above the ankles.

  2. 02
    Move the pattern

    Keep hips and thighs against the seat while you curl the heels down and back without kicking.

  3. 03
    Match the demand

    Complete one side at a time and keep the pelvis level instead of shifting into the support. Control the lowering phase as far as you can, then use assistance to reset if needed.

  4. 04
    Finish with control

    Squeeze the hamstrings for one count, then let the knees open slowly without dropping the weight stack. Squeeze the finish for one count.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

HAMSTRINGS / 06

Short rangeShort range

Single-leg curl with long eccentric

Sets: 3–4 · Reps: 8–15

Single-leg curl with long eccentric is a progression of Seated 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.

The hamstrings pull the knee from open toward bent and finish in a shortened position. The seated hip angle also keeps meaningful tension at the start.