standing single leg curl

Hamstrings

• Target muscles: hamstrings, glutes
• Equipment: bodyweight
• Level: intermediate

How to do it

1. Stand with your feet hip-width apart and your hands on your hips.
2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
5. Repeat for the desired number of repetitions, then switch legs.

Swap it for

• Prone bench dumbbell leg curl
• Kneeling machine leg curl
• Lying Leg Curl Machine (Two-Up, One-Down)
• Supine heel slide (slider hamstring curl)
• Kneeling Nordic hamstring curl (bench-assisted)

Harder

• Lying Leg Curl Machine (Two-Up, One-Down)
• Supine heel slide (slider hamstring curl)
• Kneeling machine leg curl
• Kneeling Nordic hamstring curl (bench-assisted)