Cable Lying Single Leg Curl

Muscles worked

Setup

1. Attach an ankle strap to a low cable pulley and secure it to one ankle.
2. Lie face down on a mat or bench, positioned far enough from the pulley so there is tension when your leg is extended.
3. Grip the floor or the sides of the bench to stabilize your upper body and keep your torso flat.
4. Ensure your knee is aligned with the line of pull from the cable.

How to do it

1. Exhale and curl your heel toward your glutes by flexing the knee, keeping your hips pressed firmly into the floor.
2. Squeeze your hamstring at the top of the movement for a brief pause to maximize peak contraction.
3. Inhale and slowly lower the weight back to the starting position using a controlled 3-second tempo.
4. Perform all repetitions on one leg before switching to the other side.

Form checklist

• Keep your hips and pelvis glued to the floor to prevent lower back compensation.
• Avoid using momentum or swinging the leg to lift the weight.
• Keep your foot flexed (toes toward shin) to maximize hamstring engagement and minimize calf involvement.
• Ensure the non-working leg stays relaxed and stationary throughout the set.

Pro tips

• Imagine you are trying to push your knee into the floor as you curl to better isolate the hamstrings and prevent the glutes from rising.
• Focus on the mind-muscle connection by visualizing the hamstring shortening as the heel moves toward the glute.

Make it harder

• Incorporate a 2-second isometric hold at the point of maximum contraction.
• Use a '1-and-a-half' rep style, performing a full rep followed by a half rep from the bottom to the midpoint.

Frequently asked

What muscles does the cable lying single leg curl work?

The cable lying single leg curl primarily targets the hamstrings, and also works the glutes as secondary muscles.

What equipment do you need for the cable lying single leg curl?

The cable lying single leg curl uses cable.

Is the cable lying single leg curl good for beginners?

Yes. The cable lying single leg curl is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings