Home Exercises One Leg Lying Curls

One Leg Lying Curls

Exercise Tips

  • Use slow, concentrated motions
  • Do not arch your back
  • Do not use your hands or other leg for an advantage, focus on only using your leg to lift the weight

One Leg Lying Curls

This exercise targets your hamstrings and provides a low cardio benefit. It also works your glutes.

Muscle Group

Hamstrings, Gluteals (Glutes)


1 day a Week to
3 days a Week


Leg Curl Machine

Cardiovascular Benefit


Muscle Group: Hamstrings, Gluteals (Glutes)

Equipment: Leg Curl Machine

Minimum Frequency: 1 day a Week

Maximum Frequency: 3 days a Week

Cardiovascular Benefit: Low

Exercise Category: Legs

Starting Position: Position yourself on the leg curl machine, face down with your chin resting on the bench, one ankle underneath the pad and holding the handles. Extend your other leg straight out and out of the way.

  1. 1 Exhaling, slowly curl your leg up, bringing your foot towards your back.
  2. 2 Inhale and slowly lower the weight back to the original position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then switch legs and repeat motions.