Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredValslide
  • MechanicsIsolation
  • Force TypePull (Unilateral)
  • Experience LevelAdvanced
  • Secondary Muscles
    Abs, Calves, Glutes
Target Muscle Group

Hamstrings

Hamstrings Muscle Anatomy Diagram

Single Leg Valslide Leg Curl Overview

The single leg valslide leg curl is an advanced variation of the leg curl.

The exercise is used to strengthen the muscles of the hamstring and has a positive carry over into the squat and deadlift.

Single Leg Valslide Leg Curl Instructions

  1. Set up in a supine position with your hands by your sides, knees bent, and one foot placed on a valslide.
  2. Pull one hip into flexion with the knee bent and maintain that position.
  3. Extend your hips by contracting the glute of the plant leg and then slowly extend your leg until it’s almost parallel to the floor.
  4. Contract your hamstrings to pull your heel towards your butt.
  5. Repeat for the desired number of repetitions.

Single Leg Valslide Leg Curl Tips

  1. You should feel this primarily through your glutes and hamstrings. If you’re getting a lower back pump, then odds are you’re dealing with a core/pelvis stability issue. Regress to loaded glute bridges and seated hamstring curls. From there, work to build up to eccentric only valslide leg curls (bridge the hips up, let the legs out, lower the hips, pull the legs back in, repeat from step #1).
  2. If you can’t perform full single leg curls then just focus on the eccentric component initially. Lower down with one leg but then contract back to the start with both.
  3. If you struggle to feel your medial hamstrings engage, squeeze a foam roller or yoga mat between your knees as you curl your feet in.
  4. Refrain from locking out your knees at the bottom of the movement to keep tension through your hamstrings.
  5. If you don’t have access to valslides then you can use a slide board, towel, or even paper plates on a slick surface such as a wood floor.
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