10 Best Standing Single Leg Curl Alternatives for Home Workouts
What can I do instead of Standing Single Leg Curl? Use movements that load the hamstrings via knee flexion or hip extension: Nordic hamstring curls, glute-ham raises, single-leg Romanian deadlifts, stability-ball hamstring curls, and banded standing curls. Cue: hinge at the hips, keep a neutral spine, and emphasize slow eccentrics to maximize hamstring activation.
Original Exercise: Standing Single Leg Curl
How to Perform Standing Single Leg Curl
- Stand with your feet hip-width apart and your hands on your hips.
- Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
- Slowly curl your right heel towards your glutes, squeezing your hamstring.
- Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Best Standing Single Leg Curl Alternatives
1. Dumbbell One Arm Standing Hammer Curl
62.3% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your torso and your upper arms stationary.
- Exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
2. Dumbbell Cross Body Hammer Curl
61% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your torso and your upper arms stationary.
- Exhale and curl the weights while contracting your biceps, bringing the dumbbells across your body towards your opposite shoulder.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
3. Cross Body Hammer Curl
60.2% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
4. Bodyweight Side Lying Biceps Curl
59.8% MatchHow to perform this exercise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
5. Barbell Standing Concentration Curl
59.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up.
- Rest your opposite hand on your thigh for support.
- Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the weight back down to the starting position.
6. Dumbbell One Arm Standing Curl
58.3% MatchHow to perform this exercise
- Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
- Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
7. Band One Arm Overhead Biceps Curl
58.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place one end of the band under your foot.
- Hold the other end of the band with your arm fully extended overhead, palm facing forward.
- Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps.
- Pause for a moment at the top, then slowly lower your forearm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
8. Cable One Arm Curl
58.3% MatchHow to perform this exercise
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable handle with an underhand grip, palm facing up.
- Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
9. Biceps Leg Concentration Curl
58.2% MatchHow to perform this exercise
- Sit on a bench with your legs spread apart and your feet flat on the ground.
- Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
10. Dumbbell Standing Zottman Preacher Curl
57.9% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing forward.
- Place your upper arms against the preacher bench and keep your elbows slightly bent.
- Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
- At the top of the movement, rotate your wrists so that your palms are facing downward.
- Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well.
Why You Might Need a Standing Single Leg Curl Alternative
You might replace the Standing Single Leg Curl for several reasons: knee pain or patellar tendon irritation makes isolated knee flexion uncomfortable, balance deficits limit single-leg stability, or you lack the space or setup for the movement. Alternatives shift load to the posterior chain or change the loading mode so you can keep training while reducing joint stress. For example, Nordic curls and glute-ham raises increase eccentric hamstring loading and improve tendon resilience, while single-leg Romanian deadlifts emphasize hip extension and glute-ham co-contraction. Technique cue: control the eccentric phase and brace your core to avoid lumbar flexion while preserving targeted hamstring recruitment.
How to Choose the Right Substitute
Match the substitute to the specific demand you need: choose knee-flexion dominant options (Nordic or stability-ball curls) when you want distal hamstring strength, and pick hip-extension dominant moves (single-leg RDLs, hip thrusts) to develop posterior chain power and sprint transfer. Consider pain presentation—if deep knee flexion hurts, favor hip-dominant variations that load the hamstrings eccentrically without high knee torque. Also account for balance and equipment: use assisted Nordic curls or bands to regress and add load with weight or tempo to progress. Technique cue: drive through the heel, maintain femur alignment, and keep a neutral spine to maximize hamstring activation and minimize compensatory lumbar flexion.
Frequently Asked Questions
What muscles does Standing Single Leg Curl work?
The standing single-leg curl primarily targets the hamstrings (biceps femoris, semitendinosus, semimembranosus) through knee flexion and moderate hip stabilization from the gluteus maximus and medius. It also recruits the gastrocnemius as a secondary knee flexor and core stabilizers to maintain balance. Cue: clamp the hamstrings concentrically and lower slowly to emphasize eccentric loading.
What is the best bodyweight alternative to Standing Single Leg Curl?
The Nordic hamstring curl is the top bodyweight alternative—it delivers strong eccentric hamstring loading and closely replicates knee-flexion demand without equipment beyond an anchor. Start with assisted versions (hands on ground or band support) and progress by increasing eccentric control. Cue: keep a straight line from head to knees and descend slowly to load the hamstrings maximally.
Can I build muscle without doing Standing Single Leg Curl?
Yes. You can build hamstring mass with alternatives like single-leg Romanian deadlifts, glute-ham raises, and slow-eccentric Nordic curls by applying progressive overload and increasing time under tension. Focus on progressively increasing resistance or tempo and prioritize full hip hinge and controlled 3–4 second eccentrics to maximize hypertrophic stimulus.
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