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Bodyweight Standing Hamstring Curl
A bodyweight isolation exercise targeting the hamstrings via unilateral knee flexion to build lower-body strength and balance; suitable for home workouts and injury prevention.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Glutes, Calves
Accessory Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Semitendinosus, Semimembranosus, Biceps Femoris
Glutes
4/10Glute Max
Calves
3/10Gastrocnemius
Abs
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand upright on one leg with feet hip-width apart initially, then shift weight to standing leg. Place hands on hips or hold a stable surface for balance.
- Shift weight to one standing leg.
- Bend knee of working leg to draw heel toward glutes.
- Keep thigh of working leg aligned and still.
- Pause briefly at peak contraction.
- Slowly extend leg back to start.
- Switch legs after reps.
Coaching Tips
Form Cues
- Thigh stays still
- Neutral spine always
- Squeeze hamstrings
- Controlled descent
- Knee tracks straight
Breathing
Inhale as you lower the leg, exhale as you curl the heel toward glutes while bracing your core.
Tempo
3-1-2
Range of Motion
From straight leg to heel touching glutes or maximum comfortable knee flexion without hip rotation.
Safety
Safety Notes
- Avoid if acute knee pain exists
- Use support if balance is poor
- Stop if hip or back discomfort occurs
- Warm up hamstrings first
Spotting
No spotting needed; use wall or chair for balance support if required.
Common Mistakes
- Arching lower back
- Jerking the movement
- Letting knee creep forward
- Excessive hip swing
When to Avoid
- Acute knee injuries
- Severe balance impairments
- Lower back pain
Flexibility Needed
- Adequate ankle stability
- Basic hip mobility
Build Up First
- Familiarity with bodyweight squats
- Ability to stand on one leg briefly
Also known as
Standing Leg Curl, Single-Leg Hamstring Curl, Bodyweight Leg Curl
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