Cable Supported Single Leg Hamstrings Concentration Curl
Cable Supported Single Leg Hamstrings Concentration Curl Exercise Description
The Cable Supported Single Leg Hamstrings Concentration Curl is a unilateral knee‑flexion exercise using a low‑pulley cable and ankle cuff. It targets the hamstrings—biceps femoris, semitendinosus, and semimembranosus—while the gastrocnemius assists as a biarticular knee flexor. The “concentration” setup simply means you brace your upper body for stability so the moving joint is the knee, not the hip or lumbar spine. Cable resistance provides smooth, consistent external load through the range of motion, encouraging controlled reps and even tension side to side. Expect a strong emphasis on keeping a neutral spine, level pelvis, and a quiet thigh so the hamstrings do the work. This variation is useful when you want precise joint control, balanced stance, and clear proprioceptive feedback on each leg without compressing the low back or relying on momentum.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Short Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Medial Head
- Stabilizing Muscles: Gluteus Medius, Multifidus, Quadratus Lumborum, 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: Female
How To Do The Cable Supported Single Leg Hamstrings Concentration Curl Exercise
‘- Set a low pulley with an ankle cuff; stand facing the stack.
– Attach the cuff to the working ankle; hold the upright for support.
– Stand tall; brace your core; shoulders down; neutral spine and pelvis.
– Stance leg slightly bent; weight centered over midfoot; hips square.
– Step back to create light cable tension with the working knee straight.
– Without moving your thigh, flex the working knee, drawing heel toward glutes.
– Keep pelvis level; avoid hip hiking, hip extension, or lumbar motion.
– Maintain knee tracking in line with toes; ankle neutral (no swinging).
– Pause briefly near end range; feel hamstrings contract; no cramping through the calf.
– Control the return to near extension without locking; repeat, then switch legs.
Cable Supported Single Leg Hamstrings Concentration Curl Tips
‘- Stand tall with a braced core, shoulders down, and a neutral spine and pelvis.
– Keep the stance leg slightly bent with weight centered over the midfoot and hips square.
– Step back only far enough to create light cable tension with the working knee straight.
– Keep the working thigh quiet and still so the movement comes from the knee, not the hip or lumbar spine.
– Maintain a level pelvis; avoid hip hiking, hip extension, or any lumbar motion.
– Track the working knee in line with the toes throughout the curl.
– Keep the working ankle neutral and avoid swinging the lower leg.
– Pause briefly near end range to feel the hamstrings contract.
– Control the return toward extension and avoid locking the knee out.
Cable Supported Single Leg Hamstrings Concentration Curl Beginner Introduction
The Cable Supported Single Leg Hamstrings Concentration Curl is a one-leg curl performed on a low cable machine with an ankle strap. It mainly works the back of the thigh, with assistance from the calves, while the cable provides a steady pull throughout the motion. Because the ankle is connected to the weight stack, resistance stays smooth and continuous, which can help create a similar challenge on both sides of the body and highlight any strength differences between legs.
In this variation, the upper body is stabilized against a support so movement centers around the knee joint rather than the hips or lower back. The standing leg holds a comfortable bend, the working leg moves from the knee, and the hips stay steady, giving the exercise a very focused feel. The setup emphasizes an upright posture, calm trunk, and minimal swinging, so the muscles at the back of the thigh handle most of the effort. This makes the curl well suited for practicing careful, controlled knee bending with a clear sense of how each leg contributes.