Single-Leg Seated Curl

Get in position: Adjust the machine and select a weight that is about 40-50% of your normal two-legged weight. Place only one leg under the pad.

Curl and stabilize: Curl the weight down with one leg, focusing on keeping your hips stable and square on the seat. Do not allow your hips to rotate.

Controlled return: Return the weight slowly and with control to the starting position, just like in the basic version.

Switch legs: Complete all repetitions for one leg before switching to the other. This ensures both sides receive an equal workload.