Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
AdvancedIsolationBodyweight
Standing Single Leg Curl
Hamstrings · Upper Legs
4
sets
8–12
reps
1m 15s
Rest time
~6
Calories / set
Instructions
- 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.
Muscles worked
Primary
Hamstrings
glutes
Secondary
glutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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