10 Best Standing Single Leg Curl Alternatives for Home Workouts

The Standing Single Leg Curl is done standing. Ranked closest by our scoring: the Kick Out Sit, the Lever Seated Leg Curl and the Standing Leg Curl. A harder version, the Single Leg Platform Slide, is listed below as a progression rather than a swap.

Standing Single Leg CurlWatch the Standing Single Leg Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Standing Single Leg Curl

The steps for the Standing Single Leg Curl itself, so you can judge how close each substitute below really is.

Hamstrings, with glutes · Bodyweight · Intermediate · Isolation

  1. Stand with your feet hip-width apart and your hands on your hips.
  2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
  3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
  4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch legs.

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Kick Out SitPlay demonstration

    1. Kick Out Sit

    70% match

    Hamstrings · Intermediate · Compound

    It uses the same equipment and still works the hamstrings.

    • Bodyweight
    How to perform it
    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. Lever Seated Leg CurlPlay demonstration

    2. Lever Seated Leg Curl

    68% match

    Hamstrings · Beginner · Isolation

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

    • Lever
    How to perform it
    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. Single Leg Platform SlidePlay demonstration

    Progression

    3. Single Leg Platform Slide

    65% match

    Hamstrings · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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. Standing Leg Curl

    4. Standing Leg Curl

    64% match

    Hamstrings · Beginner · Isolation

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

    • Machine
    How to perform it
    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. Hurdle Hops

    5. Hurdle Hops

    64% match

    Hamstrings · Intermediate · Compound

    It still works the hamstrings, through a different movement.

    • Other
    How to perform it
    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. Moving Claw Series

    6. Moving Claw Series

    63% match

    Hamstrings · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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

How to Choose the Right Standing Single Leg Curl 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.

Standing Single Leg Curl FAQ

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.

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