Lever Lying Single Leg Curl

A unilateral version of the lying leg curl. It is excellent for correcting hamstring imbalances and improving mind-muscle connection.

Exercise Details

Level: Intermediate
Body Area: lower
Type: pull
Movement: Unilateral

Required Equipment

Leverage Machine

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Lie face down on the machine. Place one ankle under the lever pad. Keep your other leg relaxed and hips flat on the pad.

Instructions

1. Curl the heel of the working leg toward your glute.
2. Squeeze the hamstring.
3. Lower with control.
4. Keep your pelvis stable.
5. Finish the set before switching legs.

Common Mistakes

1. Rotating the hips.
2. Using the other leg to help.
3. Jerky movements.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Toe Touch Sit

Beginner / Bodyweight-only / Hamstrings / isolation

A core exercise targeting the rectus abdominis and hip flexors. It improves abdominal strength and hamstring flexibility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Sumo Deadlift High Pull

Intermediate / Barbell / Hamstrings / pull

An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.