Cable Prone Bench Single Leg Hamstring Curl

Instructions for proper form

1. Start by adjusting the cable machine to a low height. Attach an ankle strap to the cable. 2. Lie face down on a flat bench with your hips just off the edge and secure the ankle strap around your ankle. 3. Keep your body straight and engage your core. 4. Slowly curl your leg towards your glutes while maintaining a straight leg posture, squeezing your hamstring at the top of the movement. 5. Lower the leg back to the starting position in a controlled manner, avoiding any jerking motions.

Common mistakes to avoid

1. Lifting the hips off the bench, which may lead to lower back strain. 2. Allowing the upper body to rotate or shift during the leg curl. 3. Using momentum to lift the leg instead of relying on the hamstring muscles. 4. Overextending the leg when returning to starting position.

Benefits

Specific benefits of the exercise

This exercise targets the hamstrings effectively, emphasizing muscle isolation for improved strength and hypertrophy in the biceps femoris muscle.

Expected results and timeframe

Consistent practice will lead to increased hamstring strength, improved muscular endurance, and better overall functionality in approximately 4 to 8 weeks..

Who this exercise is best for

This exercise is ideal for novice trainers looking to enhance isolation of the hamstring muscles, athletes focused on leg strength, and individuals recovering from lower-body injuries.

Scientific studies supporting its effectiveness

Research has indicated that isolation exercises like the hamstring curl can enhance muscle activation, contributing to greater overall strength in the lower body. A study published in the Journal of Strength and Conditioning Research supports that proper activation of the biceps femoris can lead to improved athletic performance.

Variations

Beginner modifications

1. Perform the exercise without weights initially to master the form. 2. Utilize a resistance band instead of a cable for additional assistance and stability.

Advanced progressions

1. Increase weight on the cable machine as strength improves. 2. Incorporate a pause at the top of the curl to increase time under tension.

Integrations

Complementary exercises

Complement this exercise with glute bridges, squats, or deadlifts to strengthen the posterior chain holistically.

Super set recommendations

Superset with leg extensions to create a balanced anterior and posterior chain workout, maximizing efficiency and muscle fatigue.

Sample workout routines

A sample routine could include: Cable Prone Bench Single Leg Hamstring Curl (3 sets of 10-12 reps), followed by glute bridges (3 sets of 15 reps), and finishing with bodyweight lunges (3 sets of 10 reps each leg).

Exercise combinations

Combine this exercise with compound movements like squats or deadlifts for a comprehensive lower body session focusing on strength and hypertrophy.

Best time to do this exercise in your workout

Best performed towards the end of a lower body workout when the primary compound movements have been completed, allowing for muscle fatigue and maximum isolation of the hamstrings.