Kneeling Single Hamstring Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Kneeling Single Hamstring Curl

Step by step instructions, muscle activation and variants for the Kneeling Single Hamstring Curl.

HardHamstrings

About this exercise

The kneeling single hamstring curl is an advanced bodyweight exercise that isolates the hamstring of one leg at a time. Starting from a kneeling position with your feet anchored, you lower your torso toward the ground under hamstring control and return using the strength of one leg. This unilateral movement highlights and corrects imbalances between legs.

How to Perform

  • Kneel on the floor with both knees hip-width apart and secure your feet under a stable anchor or have a partner hold them down
  • Place your arms across your chest or at your sides for balance
  • Shift your weight onto one leg, keeping the opposite knee lifted slightly
  • Slowly lower your torso forward toward the floor, controlling the descent with your working hamstring
  • When you reach near the floor, use your hands to absorb if needed, then drive back up using your hamstring
  • Return to the upright kneeling position and repeat for the desired reps before switching legs

Muscle Activation

Primary
Hamstrings
Secondary
GlutesCore

Common Mistakes

Common mistakes content is coming soon.

About the Kneeling Single Hamstring Curl

The Kneeling Single Hamstring Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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