Leg Curl Unilateral Machine

Purpose of the exercise

Isolation exercise for the hamstrings with a focus on identifying and correcting asymmetry. Improves single-leg hamstring strength, develops neuromuscular control per leg and helps recovery after unilateral hamstring injuries. Also effective for preventing a stronger hamstring from compensating.

Supplies

• Leg curl machine
• No further material required

Starting position

1. Lie down on the leg curl machine
2. Place only one single under the pad/roller
3. Let your other leg hang relaxed or stretched on the pad
4. Grab the handles
5. Keep your hips flat on the pad
6. Start with stretched leg

Implementation

1. Bend your working knee
2. Pull the roller towards your buttock
3. Keep your hip flat (avoid lifting)
4. Bend to maximum knee flexion
5. Tighten your hamstring to the max
6. Hold for 1-2 seconds
7. Release very controlled (4-5 seconds)
8. Stretch out almost fully
9. Complete all repetitions before switching

Points of interest

• ✓ Keep your hips symmetrical and flat
• ✓ Avoid lifting working hip
• ✓ Focus on maximum hamstring contraction
• ✓ Extra slow negative phase
• ✓ Keep your other leg relaxed
• ✓ Breathe out when bending, in when stretching
• ✗ Avoid compensation by lifting hip
• ✗ Do not turn diagonally on the pad
• ✗ Don't start with too heavy a weight
• ✗ Don't use momentum
• ✗ Don't drop down quickly
• ✗ Don't tighten your other leg

When this exercise?

This exercise is suitable for identifying and correcting hamstring strength differences. Ideal in rehabilitation after unilateral hamstring strains or other hamstring injuries (in consultation with physiotherapist). Very effective for specifically strengthening weaker hamstring. Perfect for preventing stronger side from compensating. Also valuable for bodybuilders who want to correct asymmetry. Start with 40-50% of bilateral weight.