Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Leverage Machine
Hammer Strength Iso-Lateral Leg Curl_Single Leg
Hammer Strength Iso-Lateral Leg Curl_Single Leg is a beginner isolation strength exercise that works the hamstrings (upper legs), with the glutes assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
How to do Hammer Strength Iso-Lateral Leg Curl_Single Leg
- Lie face down on the Hammer Strength Iso-Lateral Leg Curl machine, placing your ankles under the leg pads and holding the handles on the sides of the machine for stability. Start with both legs fully extended.
- Curl your right leg by bending your knee and pulling your ankle towards your glutes, keeping the other leg extended.
- Squeeze your hamstring at the top of the movement and slowly lower your leg back to the starting position with control.
- Repeat with the same leg for the desired number of repetitions and then switch to your left leg and repeat.
Form tips
- Keep your hips pressed against the bench throughout the exercise.
- Focus on engaging your hamstrings throughout the movement.
- Exhale as you curl your leg and inhale as you lower it back down.
Hammer Strength Iso-Lateral Leg Curl_Single Leg alternatives
More hamstrings exercises
Hammer Strength Iso-Lateral Leg Curl_Single Leg FAQ
What muscles does Hammer Strength Iso-Lateral Leg Curl_Single Leg work?
Hammer Strength Iso-Lateral Leg Curl_Single Leg mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The glutes work as secondary muscles.
What equipment do you need for Hammer Strength Iso-Lateral Leg Curl_Single Leg?
You need a leverage machine.
How many sets and reps of Hammer Strength Iso-Lateral Leg Curl_Single Leg should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Hammer Strength Iso-Lateral Leg Curl_Single Leg good for beginners?
Yes. Hammer Strength Iso-Lateral Leg Curl_Single Leg is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Hammer Strength Iso-Lateral Leg Curl_Single Leg burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Hammer Strength Iso-Lateral Leg Curl_Single Leg?
Other exercises for the hamstrings include Resistance Band Leg Curl, Band Standing Leg Curl, Suspension Trainer With Grips Leg Curl and Bodyweight Lying Leg Curl.
For developers
Use Hammer Strength Iso-Lateral Leg Curl_Single Leg in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_5SLTO3" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_5SLTO3", "name": "Hammer Strength Iso-Lateral Leg Curl_Single Leg", "model": "male", "counterpartId": "ex_EGEHFT", "target": "Hamstrings", "equipment": "Leverage Machine", "media": { "mp4": "https://…/ex_5SLTO3/mp4-720.mp4?…", "poster": "https://…/ex_5SLTO3/poster.jpg?…" } }