Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Leg Curl Unilateral Machine
Leg curl unilateral machine is the one-legged version where you bend one leg at a time. The unilateral execution trains each hamstring separately, which helps identify and correct strength differences between left and right. The exercise is more intense per leg and requires more concentration on avoiding compensation through the hip.
Table of contents
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
- Lie down on the leg curl machine
- Place only one single under the pad/roller
- Let your other leg hang relaxed or stretched on the pad
- Grab the handles
- Keep your hips flat on the pad
- Start with stretched leg
Implementation
- Bend your working knee
- Pull the roller towards your buttock
- Keep your hip flat (avoid lifting)
- Bend to maximum knee flexion
- Tighten your hamstring to the max
- Hold for 1-2 seconds
- Release very controlled (4-5 seconds)
- Stretch out almost fully
- 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.
Table of contents
Related complaints
Hamstring
The hamstrings are a group of muscles at the back of your thigh. This muscle group...
Knee complaints
Especially with knee problems, it is imperative to get a good picture of the...
