10 Best Standing Single Leg Curl Alternatives for Home Workouts

Ranked Standing Single Leg Curl Alternatives

10 substitutes, ranked by how closely each one matches the Standing Single Leg Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Kick Out Sit

   70% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   It uses the same equipment and still works the hamstrings.

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lean back slightly and place your hands on the edge of the bench or chair for support.
   3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
   4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Single Leg Curl
   • Equipment: bodyweight only, the same as the Standing Single Leg Curl
   • Body position: standing, the same as the Standing Single Leg Curl
2. Play demonstration

   2. Lever Seated Leg Curl

   68% match

   • Hamstrings
   • Lever
   • Beginner
   • Isolation

   A good swap when you have a lever machine to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Adjust the machine to fit your body and sit on it with your back against the backrest.
   2. Place your lower legs under the padded lever, just above your ankles.
   3. Grasp the handles on the sides of the machine for support.
   4. Keeping your upper legs stationary, exhale and curl your legs up as far as possible.
   5. Hold the contracted position for a brief pause as you squeeze your hamstrings.
   6. Inhale and slowly lower the lever back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Standing Single Leg Curl
   • Primary muscle: hamstrings, the same as the Standing Single Leg Curl
   • Equipment: a machine, not bodyweight only
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Standing Single Leg Curl
3. Play demonstration

   Progression

   3. Single Leg Platform Slide

   65% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the hamstrings.

   How to perform this exercise

   1. Start by standing with one foot on a platform or slide board.
   2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
   3. Keep your core engaged and maintain a straight posture throughout the movement.
   4. Slowly return to the starting position by sliding your foot back to the initial position.
   5. Repeat the movement for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Single Leg Curl
   • Equipment: bodyweight only, the same as the Standing Single Leg Curl
   • Body position: standing, the same as the Standing Single Leg Curl
4. 

   4. Standing Leg Curl

   64% match

   • Hamstrings
   • Machine
   • Beginner
   • Isolation

   A good swap when you have a machine to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
   2. Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
   3. As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
   4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
   5. Perform the same exercise now for the left leg.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Single Leg Curl
   • Equipment: a machine, not bodyweight only
   • Balance: easier to stay steady on than the Standing Single Leg Curl
5. 

   5. Hurdle Hops

   64% match

   • Hamstrings
   • Other
   • Intermediate
   • Compound

   It still works the hamstrings, through a different movement.

   How to perform this exercise

   1. Set up a row of hurdles or other small barriers, placing them a few feet apart.
   2. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
   3. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
   4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Single Leg Curl
   • Equipment: bodyweight only, the same as the Standing Single Leg Curl
   • Body position: standing, the same as the Standing Single Leg Curl
6. 

   6. Moving Claw Series

   63% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the hamstrings.

   How to perform this exercise

   1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
   2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
   3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Single Leg Curl
   • Equipment: bodyweight only, the same as the Standing Single Leg Curl
   • Body position: standing, the same as the Standing Single Leg Curl
7. 

   7. Linear Acceleration Wall Drill

   62% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
   2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
   3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
   4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Single Leg Curl
   • Equipment: bodyweight only, the same as the Standing Single Leg Curl
   • Body position: standing, the same as the Standing Single Leg Curl
   • Balance: easier to stay steady on than the Standing Single Leg Curl
8. 

   8. Platform Hamstring Slides

   60% match

   • Hamstrings
   • Other
   • Intermediate
   • Isolation

   How to perform this exercise

   1. For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
   2. Begin the movement by flexing the knee, keeping your other leg straight.
   3. Continue bringing the heel closer to you, sliding it on the floor.
   4. At full knee flexion, reverse the movement to return to the starting position.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Single Leg Curl
   • Equipment: bodyweight only, the same as the Standing Single Leg Curl
   • Body position: lying on your back, not standing
9. 

   9. One-arm Kettlebell Swings

   60% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Single Leg Curl
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Standing Single Leg Curl
10. 

    10. Glute Kickback

    60% match

    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
    2. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
    3. Go back to the initial position as you inhale and now repeat with the left leg.
    4. Continue to alternate legs until all of the recommended repetitions have been performed.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches

    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, the same as the Standing Single Leg Curl
    • Body position: kneeling, not standing