Cable Lying Bench Single Leg Curl

Cable Lying Bench Single Leg Curl Exercise Description

The Cable Lying Bench Single Leg Curl trains unilateral knee flexion, targeting the hamstrings (biceps femoris, semitendinosus, semimembranosus) while the hips and trunk remain stabilized on a bench. Using a low-pulley cable with an ankle strap provides consistent tension through the range of motion and clear line-of-pull on the working leg. Performing the curl one side at a time promotes precise control of pelvic position and helps you focus on symmetrical movement quality. Expect the gastrocnemius to assist in knee flexion, with the gluteals and core musculature contributing isometric stability to keep the pelvis neutral. The goal is smooth flexion and controlled extension without hip lift, lumbar arching, or rotation of the thigh.

Muscle Groups: Hamstrings
Target Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
Assisting Muscles: Gastrocnemius - Medial Head
Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Multifidus, Rectus Abdominis, Transversus Abdominis
Body Area: Lower Body
Body Parts: Legs, Upper Legs
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Bench, Cable
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Extensors, Knee Flexors
Joint Involvement: Single-joint
Muscle Location: Inner Hamstring, Outer Hamstring
Movement Direction: Other
Muscle Position: Posterior
Gender: Male

How To Do The Cable Lying Bench Single Leg Curl Exercise

‘- Set a low pulley with an ankle strap; position a flat bench in line with the cable so it tracks straight.
– Lie prone on the bench. Attach the strap to one ankle. Hold the bench for stability.
– Stack the pelvis on the pad; draw ribs down and maintain a neutral spine.
– Keep hips square, knees close, and the working leg extended with a soft knee. Foot and ankle neutral.
– Lightly press hip bones into the bench to prevent the thighs from lifting.
– Initiate by flexing the knee, drawing the heel toward the glutes without letting the thigh rise.
– Stop when you reach a strong hamstring contraction without losing pelvic neutrality.
– Lower the cable slowly, extending the knee under control; avoid locking out.
– Keep torso quiet—no swinging, hip hiking, or thigh rotation.
– Pause, maintain tension, then repeat; switch legs after completing the set.

Cable Lying Bench Single Leg Curl Tips

‘- Align the bench directly with the low pulley so the cable tracks in a straight line.
– Lie prone on the bench, attach the ankle strap securely, and hold the bench for stability.
– Stack your pelvis on the pad, draw the ribs down, and maintain a neutral spine.
– Keep hips square, knees close together, and the working leg extended with a soft knee and neutral foot/ankle.
– Lightly press your hip bones into the bench to keep the thighs from lifting.
– Initiate each rep by flexing the knee, drawing the heel toward the glutes without letting the thigh rise.
– Stop the curl when you feel a strong hamstring contraction while still keeping the pelvis neutral.
– Lower the cable slowly, extending the knee under control and avoiding full lockout.
– Keep the torso quiet throughout—avoid swinging, hip hiking, or rotating the thigh.
– Pause briefly while maintaining tension before starting the next rep, and switch legs only after completing the set.

Cable Lying Bench Single Leg Curl Beginner Introduction

The Cable Lying Bench Single Leg Curl is a single-leg hamstring exercise performed face down on a flat bench with a low cable attached to one ankle. The working leg bends against the pull of the cable, emphasizing the back of the thigh while the assisting calf muscles help guide the motion. Because the body rests along the bench, the hips, glutes, and core act as steady anchors rather than movers.

This cable curl centers on controlled knee bending and straightening while the hips stay heavy on the pad and the thigh stays aligned. Training one leg at a time encourages equal effort from both sides and greater awareness of how the pelvis and lower back are positioned. The cable’s constant pull challenges the hamstrings throughout the path of the movement, rewarding a smooth, unhurried tempo. The upper body remains calm and supported on the bench, with no lifting through the hips or twisting through the legs, highlighting precise, stable form.