Exercise guide
Cable Standing Leg Curl
- Beginner
- Isolation
- Rep-based
- Lower legs
The cable standing leg curl provides constant tension on the hamstrings throughout the entire range of motion, making it highly effective for isolating the back of the leg and correcting bilateral imbalances.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the lowest setting and attach an ankle strap.
- Stand facing the machine and secure the strap around your working ankle.
- Step back slightly to create tension on the cable and hold the machine frame for stability.
- Shift your weight to the non-working leg, keeping a slight bend in that knee.
How to do it
- Exhale as you curl your heel toward your glutes by bending at the knee, keeping your thighs parallel.
- Squeeze the hamstring hard at the top of the movement for a one-second pause.
- Inhale as you slowly lower the weight back to the starting position over a 2-3 second count.
- Complete the full set on one leg before switching to the other side.
Form checklist
- Keep your hips pressed forward and square to the machine to avoid arching your lower back.
- Ensure the knee of the working leg stays aligned with or slightly behind the standing leg.
- Maintain a braced core and upright torso throughout the entire movement.
- Avoid using momentum or swinging the hip to lift the weight.
Pro tips
- Flex your foot (pull toes toward your shin) to maximize hamstring recruitment and reduce calf involvement.
- Focus on the mind-muscle connection by imagining you are pulling the weight with your heel rather than your foot.
Make it harder
- Incorporate a 3-second isometric hold at the peak of the contraction.
- Slow down the eccentric (lowering) phase to 4-5 seconds to increase time under tension.
Frequently asked
- What muscles does the cable standing leg curl work?
- The cable standing leg curl primarily targets the hamstrings, and also works the glutes as secondary muscles.
- What equipment do you need for the cable standing leg curl?
- The cable standing leg curl uses cable.
- Is the cable standing leg curl good for beginners?
- Yes. The cable standing leg curl is a beginner-friendly movement and a strong foundation to build on.
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