Kneeling Single Hamstring Curl

Instructions

1
Start in a plank position with hands directly under shoulders, arms straight, body forming a straight line from head to knees. Keep core engaged and neutral spine. Place one knee on the ground as the base leg.
2
Engage your core, glutes, and quadriceps. Ensure your hips remain level and parallel to the ground. The supporting leg should be on one knee with the other leg prepared for the lifting motion.
3
Slowly lower the free leg by bending at the hip and knee, allowing the leg to extend backward and downward toward the ground in a controlled manner. Maintain stable plank position with no spinal rotation.
4
Drive through the quadriceps to lift the extended leg upward and forward, bringing the knee toward the chest while maintaining plank alignment. Return to the starting position with control. Alternate legs after completing reps on one side.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Kneeling Single Hamstring Curl because it challenges the Rectus Femoris through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Thighs region.

Benefits

  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Improves overall Thighs stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Thighs.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Kneeling Single Hamstring Curl
  • Cable Kneeling Single Hamstring Curl
  • Banded Kneeling Single Hamstring Curl

Beginner Tips

If you are new to the Kneeling Single Hamstring Curl , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions