Seated Single Leg Curl On Chair

Muscles worked

Setup

1. Sit upright on the edge of a sturdy chair or flat bench with your back straight and core engaged.
2. Extend one leg forward with your heel resting on the floor and your toes pointed upward.
3. Plant the opposite foot firmly on the ground for stability and grip the sides of the chair for support.

How to do it

1. Press your heel firmly into the floor and pull it back toward the chair by flexing your knee.
2. Exhale as you pull, maintaining constant downward pressure to create resistance against the floor.
3. Squeeze your hamstring hard at the point of maximum knee flexion.
4. Inhale and slowly slide your heel back to the starting position using a 3-second controlled tempo.

Form checklist

• Keep your torso stationary; do not lean forward or backward to assist the movement.
• Ensure the heel stays in contact with the floor throughout the entire rep.
• Focus on pulling with the back of the thigh rather than pushing with the toes.
• Keep your hips level and glued to the chair seat.

Pro tips

• To maximize activation, imagine you are trying to scrape something off the bottom of your shoe as you pull back.
• Perform this on a carpeted surface for more friction, or use a towel on a hard floor to focus on eccentric control.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction (when the heel is closest to the chair).
• Loop a resistance band around your ankle and a stationary object in front of you to add external load.

Frequently asked

What muscles does the seated single leg curl on chair work?

The seated single leg curl on chair primarily targets the hamstrings, and also works the glutes as secondary muscles.

What equipment do you need for the seated single leg curl on chair?

The seated single leg curl on chair uses dumbbell.

Is the seated single leg curl on chair good for beginners?

The seated single leg curl on chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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