Cable Hamstring Curl
Isolate & strengthen your hamstrings with cable curls! Improve leg strength & stability with this effective exercise.
The Cable Hamstring Curl mainly works the hamstrings, with help from the calves / shins. You'll need: ankle cuff attachment or cable machine.
Required Equipment
Cable Hamstring Curl Muscles Worked
Primary
Hamstrings
Secondary
Upper Calf (gastrocnemius)
Cable Hamstring Curl Variations and Alternatives
How to do the Cable Hamstring Curl
Attach an ankle strap to a low pulley on a cable machine and secure it around your ankle.
Stand facing the machine, holding onto the machine for balance with both hands.
Shift your weight onto your standing leg, which should have a slight bend at the knee for stability.
Slowly curl the weighted leg backward by bending your knee, keeping your thighs aligned and your hips stationary.
Contract your hamstring at the top of the movement for a moment.
Slowly return your leg to the starting position, with control, without allowing the weight to rest on the stack between repetitions.
Perform the desired number of repetitions.
Switch the ankle strap to your opposite ankle and repeat the exercise with your other leg.
To ensure muscle balance, perform the same number of sets and reps on each leg.
Remember to adjust the weight to a level that allows you to perform the exercise with proper form. Do not swing the weight or use momentum, and move through the full range of motion for each leg curl.
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Cable Hamstring Curl FAQs
What muscles does the Cable Hamstring Curl work?
The Cable Hamstring Curl mainly works the hamstrings, with help from the calves / shins. The main muscles are the hamstrings.
What equipment do you need for the Cable Hamstring Curl?
Ankle cuff attachment or cable machine.
What workout day should the Cable Hamstring Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Cable Hamstring Curl variations and alternatives?
Similar exercises include the Band Standing Leg Curl, Cable Seated Single Leg Extension, Cable Standing Hip Flexion and Cable Supported Single-Leg Hamstring Concentration.
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