Legs · Bodyweight
Standing Single Leg Curl
How to do the standing single leg curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall holding a support for balance, weight on one leg. Curl the heel of your free leg up toward your glute by bending the knee, squeeze the hamstring at the top, then lower under control. Complete reps on one leg before switching.
- 1Hamstring of the working leg contracting as the heel rises
- 2A firm squeeze at the top of each curl
- 3Hips and torso staying still while only the knee bends
Common mistakes
- Swinging the leg up with momentum
- Arching your low back to help the curl
- Letting the standing knee or hips shift around
Muscles worked
The standing single leg curl mainly works the hamstrings, with the calves and glutes assisting.
- HamstringsPrimary
- CalvesSupport
- GlutesSupport
- QuadsMinor
Kovo programs the standing single leg 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.