Cable Prone Hamstring Curl

Instructions for proper form

1. Adjust the cable pulley to the lowest position and attach an ankle strap. 2. Lie face down (prone) on a bench or mat, ensuring your hips are in line with the edge. 3. Strap the ankle strap around your ankle, keeping your legs straight and toes pointed. 4. Engage your core, and slowly curl your leg upwards towards your glutes, maintaining a controlled motion. 5. Hold for a moment at the top, then lower back to the starting position without letting the weight touch the stack between repetitions. 6. Repeat for the desired number of reps, then switch legs.

Common mistakes to avoid

1. Lifting too heavy, which can lead to form breakdown. 2. Allowing your hips to rise off the bench during the lift. 3. Performing the movement too quickly, leading to momentum rather than muscle activation. 4. Not fully extending the leg back to the starting position.

Benefits

Specific benefits of the exercise

1. Isolates the hamstrings effectively for targeted strengthening. 2. Helps improve the flexibility and range of motion of the knee joint. 3. Engages the biceps femoris, making it great for bodybuilding.

Expected results and timeframe

With consistent training 2-3 times a week, expect to see increased hamstring strength and muscle tone within 4-6 weeks. Fat loss and improved leg aesthetics may also become apparent if combined with a balanced diet..

Who this exercise is best for

This exercise is best for beginners, individuals looking to build hamstring strength, athletes recovering from leg injuries, and those aiming for balanced leg development.

Scientific studies supporting its effectiveness

Research indicates that isolated hamstring exercises like the prone curl can enhance muscular strength and hypertrophy (Haff, G., & Nimphius, S., 2012). Furthermore, targeted hamstring training has been shown to help prevent injuries in athletes (Hägglund, M. et al., 2006).

Variations

Beginner modifications

1. Perform the exercise without added weight to focus on form. 2. Use a resistance band instead of a cable to reduce load. 3. Perform one leg at a time to enhance stability and control.

Advanced progressions

1. Increase weight gradually as you become stronger. 2. Incorporate single-leg prone curls for increased intensity and balance challenge. 3. Add a pause at the top of the movement for greater time under tension.

Integrations

Complementary exercises

1. Deadlifts for overall hamstring and glute development. 2. Leg curls on a machine for variation. 3. Glute bridges to enhance glute and hamstring activation.

Super set recommendations

Combine with squats for a complete lower body session targeting both quadriceps and hamstrings. Alternatively, superset with calf raises for a comprehensive leg workout.

Sample workout routines

Sample Routine: 1. Cable Prone Hamstring Curl – 3 sets of 12 reps. 2. Bodyweight Squats – 3 sets of 15 reps. 3. Standing Calf Raises – 3 sets of 15 reps.

Exercise combinations

Integrate with compound leg exercises like lunges or leg presses for overall leg strength. Pair with hip thrusts to effectively target all posterior chain muscles.

Best time to do this exercise in your workout

Best performed at the end of a leg workout for isolation focus after compound exercises. Alternatively, it can be included in a dedicated hamstring workout day.