Seated Single Leg Hugging Knee Flexion

Muscles worked

Setup

1. Sit on the edge of a flat bench with your back straight and feet flat.
2. Lift one leg and wrap your arms around the middle of the thigh, 'hugging' it toward your torso to stabilize the femur.
3. Ensure the lower leg is hanging freely and the foot is off the floor.

How to do it

1. Exhale and curl your heel back toward the bench as far as possible, focusing on the hamstring contraction.
2. Squeeze the hamstring at the peak of the movement for 1-2 seconds.
3. Inhale and slowly return the foot to the starting position, maintaining tension.
4. Complete all repetitions on one side before switching to the other leg.

Form checklist

• Keep the thigh hugged tightly to prevent hip movement from assisting the curl.
• Do not let the working foot touch the ground until the set is finished.
• Maintain a tall, upright spine; avoid rounding your shoulders forward.
• Focus on a slow, controlled tempo rather than swinging the leg.

Pro tips

• Point your toes away from your shin (plantarflexion) to maximize the isolation of the hamstring muscles.
• Use your arms to provide active downward pressure on the thigh to increase the resistance the hamstring must overcome.

Make it harder

• Implement a 5-second eccentric (lowering) phase to increase time under tension.
• Add a 'double-pump' or pulse at the point of maximum contraction to further fatigue the muscle fibers.

Frequently asked

What muscles does the seated single leg hugging knee flexion work?

The seated single leg hugging knee flexion primarily targets the hamstrings, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the seated single leg hugging knee flexion?

The seated single leg hugging knee flexion requires no equipment — just your body weight.

Is the seated single leg hugging knee flexion good for beginners?

Yes. The seated single leg hugging knee flexion is a beginner-friendly movement and a strong foundation to build on.

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