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Cable Single Leg Laying Leg Curl 6s · no sound

Cable Single Leg Laying Leg Curl

Prone single leg curl with an ankle cuff on a low cable that isolates one hamstring at a time.

Primary muscle
Hamstrings
Equipment
Cable Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Attach an ankle cuff to a low pulley and fasten it to one ankle.
  2. Lie face down on a bench set in front of the stack with your knees at the edge.
  3. Extend both legs and grip the bench for stability.
  4. Brace your abs and press your hips into the bench.
  5. Curl the working heel toward your glutes by bending only at the knee.
  6. Pause at the top, lower under control, then finish the set and swap legs.

Common mistakes

  • Lifting the hips off the bench, which adds hip flexion and hides a short range.
  • Letting the cuffed leg drop back down, which throws away the eccentric.
  • Loading heavy enough to twist the pelvis, so the trunk rotates instead of the knee bending.
  • Setting the pulley too high, which drags the cuff up the shin and changes the line of pull.

Muscles worked

Primary
Hamstrings
Secondary
Calves

Same movement, other equipment

Band Leg Curl Beginner Band Leg Curl Hamstrings Resistance band Dumbbell Leg Curl Beginner Dumbbell Leg Curl Hamstrings Dumbbell Lying Leg Curl Beginner Lying Leg Curl Hamstrings Machine Seated Leg Curl Beginner Seated Leg Curl Hamstrings Machine

Similar exercises

Hamstring Curl Intermediate Hamstring Curl Hamstrings Dumbbell Nordic Hamstring Curl Advanced Nordic Hamstring Curl Hamstrings Bodyweight Slider Leg Curl Beginner Slider Leg Curl Hamstrings Bodyweight Stability Ball Leg Curl Intermediate Stability Ball Leg Curl Hamstrings Bodyweight Towel Slide Leg Curl Beginner Towel Slide Leg Curl Hamstrings Bodyweight

Good to know

What muscles does the Cable Single Leg Laying Leg Curl work?
Mainly the hamstrings. It also works the calves.
What equipment do you need for the Cable Single Leg Laying Leg Curl?
It uses a cable machine. Without it, the Band Leg Curl and the Dumbbell Leg Curl train the same muscles the same way.
Is the Cable Single Leg Laying Leg Curl good for beginners?
GymVim rates it beginner.

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