Legs · Bodyweight
Kneeling Single Hamstring Curl
How to do the kneeling single hamstring curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Kneel on a padded surface with your torso upright and one leg anchored or supported. Lower your body forward by lengthening the working hamstring under control, then pull yourself back up by curling that leg. Keep your hips and torso in a straight line throughout.
- 1Working hamstring loading hard as you lower
- 2Glute and core bracing to keep hips aligned
- 3Control on the way down, then a strong curl back up
Common mistakes
- Do not bend at the hips to cheat the movement
- Avoid letting your lower back arch or sag
- Do not drop quickly; resist the descent
Muscles worked
The kneeling single hamstring curl mainly works the hamstrings, with the glutes, lower back, upper abs, lower abs, and calves assisting.
- HamstringsPrimary
- GlutesSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- CalvesSupport
- ObliquesMinor
- QuadsMinor
Kovo programs the kneeling single hamstring curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.