Cable Lying Single Leg Curl
Cable Lying Single Leg Curl Exercise Description
The Cable Lying Single Leg Curl isolates knee flexion to strengthen the hamstrings (biceps femoris, semitendinosus, semimembranosus) using smooth, adjustable cable resistance. Working one leg at a time promotes precise control of hip and pelvic position while you move only at the knee. The gastrocnemius assists, and the glutes and deep core stabilize the pelvis to keep your lumbar spine neutral. The lying setup minimizes hip motion so the thigh stays in contact with the bench, concentrating the effort on the hamstrings through a comfortable range of motion. Aim for controlled flexion and extension without arching the lower back, rotating the hip, or letting the weight stack touch down between repetitions.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Short Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Medial Head
- Stabilizing Muscles: Gluteus Maximus, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: 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 Single Leg Curl Exercise
‘- Set the cable to its lowest pulley and attach an ankle cuff to the working ankle.
– Position a flat bench in line with the cable; lie prone with hips and torso supported, hands gripping the bench.
– Keep both hip bones pressed into the bench; set a neutral spine and lightly brace your abdomen.
– Start with the working leg straight but not locked, thigh on the bench, toes lightly pointed (plantarflexed) to reduce calf dominance.
– Keep the nonworking leg relaxed on the bench.
– Exhale and flex the knee, pulling the heel toward the glutes; do not lift the thigh or tilt the pelvis.
– Keep the patella facing the floor; avoid letting the leg rotate inward or outward.
– Pause briefly at the top while maintaining hip contact with the bench.
– Inhale and slowly extend the knee to the start, controlling the cable and keeping tension.
– Stop each repetition before the stack touches down; maintain steady, quiet contact.
– If you prefer more calf involvement, perform with a neutral or slightly dorsiflexed ankle.
– Switch legs and repeat with the same setup and control.
Cable Lying Single Leg Curl Tips
‘- Set the cable to the lowest pulley and attach the ankle cuff securely to the working ankle.
– Position a flat bench in line with the cable, then lie prone with hips and torso supported and hands gripping the bench.
– Keep both hip bones pressed into the bench and lightly brace your abdomen to maintain a neutral spine.
– Begin with the working leg straight but not locked, thigh on the bench, and toes lightly pointed to reduce calf dominance.
– Keep the nonworking leg relaxed on the bench so the working side does the effort.
– Exhale as you flex the knee, pulling the heel toward your glutes without lifting the thigh or tilting the pelvis.
– Keep the patella facing the floor to avoid letting the leg rotate inward or outward.
– Pause briefly at the top of the curl while maintaining firm hip contact with the bench.
– Inhale and slowly extend the knee back to the start, controlling the cable and keeping tension throughout.
– Stop each repetition just before the weight stack touches down, maintaining steady, quiet contact with the stack.
– If you want more calf involvement, use a neutral or slightly dorsiflexed ankle instead of pointing the toes.
– Switch legs and repeat with the same setup, alignment, and controlled motion.
Cable Lying Single Leg Curl Beginner Introduction
The Cable Lying Single Leg Curl is a cable-based hamstring curl performed lying face down on a bench with only one leg moving. The cable attachment around the ankle supplies smooth, adjustable tension as the knee bends and straightens, so the back of the thigh does most of the work. Because the person is lying flat with the thigh resting on the bench, motion happens mainly at the knee joint rather than the hip.
This setup highlights the hamstrings while the calves assist, and it relies on the glutes and core to hold the pelvis steady and support the lower back. Working a single leg encourages careful alignment of the hips, with both sides of the pelvis staying anchored on the bench and the kneecap directed toward the floor. The weight stack typically remains under control without clanking between repetitions, creating steady resistance through a comfortable arc of motion. Foot position can slightly shift the emphasis, with a more relaxed, pointed ankle often placing the spotlight on the hamstrings and a more flexed ankle bringing the calves into the movement a bit more.