Kneeling Single-Leg Hamstring Curl
How to do it
Starting position
- Kneel on the mat and place both hands on the floor.
- Support your upper body so your wrists are directly under your shoulders.
- Align your hips and knees so they form a vertical line.
- Look down at the floor and brace your core.
Movement
- Keep one knee fixed and bend your ankle backward.
- Focus on the hamstring contraction and kick your heel up toward your glutes.
- Pause briefly at the top and squeeze the muscle.
- Slowly return to the starting position while feeling the resistance.
Breathing
Exhale as you curl your leg up and inhale as you lower it.
Cautions
- Arching your lower back excessively can cause lower back pain, so keep your abs engaged.
- Kicking up with momentum strains the knee joint, so maintain a controlled tempo.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Hamstrings |
|---|---|
| Secondary muscles | Glutes · Calves |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 8–12 reps (one side at a time) |
6 similar exercises
Representative exercise: Kneeling Single-Leg Hamstring Curl
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.