Standing Single Leg Curl
- Zielmuskel
- Hamstrings
- Synergistenmuskeln
- Gastrocnemius
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The standing single leg curl is a bodyweight strength exercise that isolates the hamstrings one leg at a time, with the gastrocnemius acting as a synergist. Performed standing on one foot, you bend the opposite knee to curl your heel toward your glutes, making it an effective tool for building unilateral hamstring strength and improving balance.
Standing Single Leg Curl: So führst du sie aus
- 1Stand upright with your feet hip-width apart. Find a fixed point ahead to help maintain balance, and lightly rest one hand on a wall or support if needed.
- 2Shift your weight onto one foot, keeping that knee soft rather than locked.
- 3Lift the opposite foot slightly off the floor, positioning your thighs parallel and close together.
- 4Exhale and curl the raised heel upward toward your glutes by bending the knee, moving only from the knee joint.
- 5Continue curling until your shin is roughly parallel to the floor or as high as your hamstring flexibility allows.
- 6Hold the top position for a brief pause, squeezing the hamstring.
- 7Inhale and slowly lower the foot back down under control until it returns to the starting position — avoid letting it drop.
- 8Complete all reps on one side, then switch legs.
Technik-Tipps
- Keep both thighs aligned and close together throughout the curl — letting the working thigh drift back reduces hamstring engagement and strains the hip.
- Control the lowering phase deliberately; the eccentric (downering) portion is as important for strength gains as the curl itself.
- Avoid leaning your torso forward as you curl — stand tall with your core braced to isolate the hamstring rather than compensating with your back.
- If balance is a challenge, lightly touch a wall with one fingertip rather than gripping it firmly, so you still train stability.
- Point your toes toward your shin (dorsiflexion) at the top of the curl to increase the stretch on the gastrocnemius and maximize hamstring recruitment.
Häufige Fehler
- Swinging the leg with momentum instead of curling it under control, which shifts the load away from the hamstrings and reduces training stimulus.
- Letting the working thigh drift backward during the curl, which recruits the glutes excessively and shortens the hamstring's working range.
- Leaning the torso forward to compensate for limited hamstring flexibility, which reduces isolation and places unnecessary stress on the lower back.
- Locking the standing knee, which can destabilize the joint and shifts load away from the muscles doing the work.
- Rushing through reps without pausing at the top, missing the peak contraction that makes the exercise most effective.
Häufig gestellte Fragen
Is the standing single leg curl effective without any equipment?
Yes — using only body weight and gravity, the standing single leg curl effectively targets the hamstrings and gastrocnemius. Controlling the full range of motion and slowing the lowering phase makes it challenging even for trained individuals.
How is the standing single leg curl different from a lying leg curl machine?
The standing version requires no equipment and additionally trains balance and single-leg stability. The machine allows greater resistance and removes the balance demand, while the standing curl develops functional, unilateral strength.
Can I use this exercise to fix a hamstring strength imbalance between legs?
Yes — training each leg independently is one of the best ways to identify and correct side-to-side imbalances. Start with the weaker leg and match the rep count on the stronger side.
How many reps should I do for the standing single leg curl?
For strength and muscle development, aim for 3–4 sets of 10–15 reps per leg. Slow the tempo — especially the lowering phase — to increase difficulty without adding weight.
Why do I feel it in my calf as well as my hamstring?
The gastrocnemius crosses the knee joint and assists the hamstrings during knee flexion, so calf activation during the standing single leg curl is normal and expected.
