Hamstring curl single-leg with machine standing

Flex the knee by drawing the heel in the required direction, then control the return. Keep the pelvis from shifting to create extra range. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load hamstrings without sacrificing position; at intermediate level, progress control first and then add load, repetitions or complexity. For unilateral variations, complete the same number of repetitions and a comparable range on both sides.