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Knee · Strengthening

Unilateral Eccentric Leg Curl

Unilateral eccentric leg curl, 3 sets, 8 repetitions per leg, tempo 3 seconds in the eccentric phase

Illustration of the Unilateral Eccentric Leg Curl exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Tempo: 3 seconds in the eccentric phase

Description: Lie on your stomach, slowly bend one knee bringing the heel towards the buttock, then very slowly lower the leg, controlling the movement over 3 seconds. Alternate legs each set.

Tips: Keep the pelvis stable and avoid arching the back during the exercise. Control the descent well to maximize muscle work.

Progression: Gradually increase the number of repetitions or add a slight load when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
leg curl machine
Starting position
Lying on the stomach
Clinical goal
Strengthening hamstring muscles and knee stabilization
Also known as
unilateral knee flexion, single-leg hamstring curl, eccentric leg curl single leg

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.