Kneeling Single Hamstring Curl
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The Kneeling Single Hamstring Curl is a bodyweight strength exercise that trains the hamstrings by curling one heel toward the glutes from a kneeling position with the ankles anchored. It requires no equipment and develops unilateral hamstring strength and control, making it a useful addition to bodyweight leg training or warm-up routines.
Kneeling Single Hamstring Curl: So führst du sie aus
- 1Kneel on a soft surface with your body upright, hips over knees, and your ankles secured under a stable anchor such as a barbell, the base of a rack, or a partner holding them down.
- 2Place your hands at your sides or lightly on your hips to keep your torso neutral.
- 3Brace your core and squeeze your glutes to prevent your hips from shooting back during the movement.
- 4Curl your right heel toward your right glute by flexing the knee, keeping your hips extended and your thigh vertical.
- 5Hold the contracted position for a brief pause at the top of the curl.
- 6Lower your foot back to the floor in a controlled manner, resisting the urge to drop it quickly.
- 7Complete all reps on one leg, then switch sides and repeat with the left leg.
Technik-Tipps
- Keep your hips extended throughout the movement — do not let them hinge backward as you curl, which would turn the exercise into a glute-bridge variation.
- Anchor your feet under something truly fixed; an unstable anchor shifts focus away from the hamstring and introduces fall risk.
- Move slowly on both the curl and the lowering phase to maintain hamstring tension rather than relying on momentum.
- If the full range of motion is difficult, begin by curling only partway until you build sufficient hamstring strength.
Häufige Fehler
- Letting the hips drop back as the heel curls up, which unloads the hamstring and turns the movement into a hip hinge — keep hips tall and thighs vertical.
- Using a loose or shifting anchor, which forces you to stabilize rather than load the hamstring and increases the risk of losing balance.
- Dropping the foot rapidly on the way down, which eliminates the eccentric phase where significant hamstring work occurs.
- Leaning the torso forward or sideways to compensate for limited flexibility, which reduces the effectiveness of the curl and can strain the lower back.
Häufig gestellte Fragen
What muscles does the Kneeling Single Hamstring Curl work?
It primarily works the hamstrings at the back of the thigh. Because the exercise is performed kneeling with a fixed ankle, the hamstrings must contract concentrically to curl the heel and eccentrically to lower it.
Is the Kneeling Single Hamstring Curl good for beginners?
It can be appropriate for beginners if they start with a partial range of motion and a secure anchor. Those new to hamstring training may find even a partial curl challenging and should progress gradually.
How many sets and reps should I do?
Two to three sets of 8–12 reps per leg is a reasonable starting point for strength. For endurance or warm-up purposes, lighter efforts of 15–20 reps at a controlled tempo work well.
What is a good alternative to the Kneeling Single Hamstring Curl?
The Nordic hamstring curl is a related bodyweight option that uses both legs simultaneously and emphasizes the eccentric phase. Lying leg curls with a resistance band are another alternative that mimics the movement pattern without requiring an anchor.
Where should I feel the Kneeling Single Hamstring Curl?
You should feel the work in the back of the thigh of the working leg. If you feel it mainly in your glutes or lower back, your hips are likely dropping back — focus on keeping your torso upright and hips fully extended.
