Kneeling Single Hamstring Curl
Kneeling Single Hamstring Curl Exercise Description
The kneeling single hamstring curl is a bodyweight, unilateral knee‑flexion drill performed from a quadruped position. It targets the hamstrings (biceps femoris, semitendinosus, semimembranosus) as the prime movers, with assistance from the gastrocnemius, while the gluteals, abdominals, and spinal stabilizers hold the pelvis and trunk steady. Because the hip stays relatively fixed and the lower leg moves against gravity, the emphasis stays on controlled knee flexion rather than hip extension. Training one side at a time helps you focus on alignment and tension, reinforcing even knee tracking and pelvic control. Expect a small but precise range of motion that rewards slow, deliberate control and consistent positioning.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Medial Head
- Stabilizing Muscles: Gluteus Medius, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Single-joint
- Muscle Location: Inner Hamstring, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Kneeling Single Hamstring Curl Exercise
‘- Set up on all fours with hands under shoulders and knees under hips; use a mat for knee comfort.
– Brace lightly; keep a neutral spine, level pelvis, and gaze down to maintain a neutral neck.
– Keep the working thigh vertical under the hip (hip flexed ~90°); dorsiflex the working ankle.
– Without moving the thigh or pelvis, flex the knee to draw the heel toward the glutes.
– Pause briefly while maintaining even pressure through both hands and the support knee.
– Lower the shin back under control to full extension without locking out or arching the low back.
– Keep the knee aligned straight behind the hip; avoid hip hiking, pelvic rotation, or shifting your weight.
– Switch sides with the same setup and form cues.
Kneeling Single Hamstring Curl Tips
‘- Set up on all fours with your hands directly under your shoulders and knees under your hips.
– Lightly brace your abdominals to help maintain a neutral spine and level pelvis.
– Keep your gaze down so your neck stays in a neutral line with your spine.
– Position the working thigh vertical under the hip (about 90° of hip flexion) before you start moving.
– Dorsiflex the working ankle (toes pulled toward the shin) throughout the curl.
– Flex the knee to draw the heel toward your glutes without letting the thigh or pelvis move.
– Pause briefly at the top of the curl while keeping even pressure through both hands and the support knee.
– Lower the shin back under control to full extension, avoiding locking out the knee or arching your low back.
– Keep the working knee aligned straight behind the hip, avoiding hip hiking, pelvic rotation, or shifting your weight.
– Use a small, precise range of motion and move slowly, training one side at a time to emphasize alignment, tension, and even knee tracking.
Kneeling Single Hamstring Curl Beginner Introduction
The kneeling single hamstring curl is a bodyweight move done on hands and knees, working one leg at a time. The working leg bends against gravity while the upper leg stays roughly under the hip, placing the main challenge on the back of the thigh and the calf, rather than on a driving hip action. The supporting side, along with the glutes, abs, and lower back, contributes by holding the hips and trunk steady so the moving leg can work in a controlled way.
Because this is a single‑leg exercise, it highlights any differences between sides in how the knee tracks and how the hips stay centered. The motion itself is compact and intentional, with the shin traveling through a modest arc behind the body. Emphasis sits on smooth bending and straightening of the knee while the rest of the body stays calm and organized, which can build awareness of leg alignment, steady core engagement, and precise control around the knee and hip.