Cable Prone Single Leg Hamstring Curl

Instructions for proper form

1. Set the cable pulley to the lowest position. 2. Attach an ankle cuff to the cable. 3. Lie flat on your stomach (prone) on the exercise bench or mat, allowing your legs to hang off the edge. 4. Position the ankle cuff on the ankle of the leg you will be working. 5. Keep your hips pressed into the bench and your torso flat to minimize movement. 6. Flex your knee, bringing your heel towards your glute, squeezing your hamstring at the top of the motion. 7. Slowly lower your leg back to the starting position without letting the weight stack touch down completely. 8. Repeat for the desired reps and switch legs.

Common mistakes to avoid

1. Avoid lifting your hips off the bench; keep your pelvis pressed down. 2. Do not use momentum to pull the weight; focus on the muscle contraction. 3. Ensure that the movement is controlled; avoid jerking or swinging the leg. 4. Avoid letting the knee splay outward or inward.

Benefits

Specific benefits of the exercise

Isolates the hamstrings for targeted strength training, improves knee flexion, and promotes muscle development in the posterior chain.

Expected results and timeframe

With consistent training 2-3 times per week, expect to see increased hamstring strength and development in about 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen and develop their hamstrings specifically, those recovering from injuries, and athletes focused on strengthening their posterior chain.

Scientific studies supporting its effectiveness

Studies show that isolated hamstring exercises like the prone leg curl effectively increase hamstring strength and muscle hypertrophy compared to compound movements alone. Research published in the Journal of Strength and Conditioning Research highlights the importance of hamstring isolation for injury prevention and athletic performance.

Variations

Beginner modifications

Start with bodyweight leg curls by simply bending your knee without added resistance to learn the movement pattern before progressing to the cable machine.

Advanced progressions

Add resistance by increasing the weight on the cable, incorporate tempo changes (such as slower lowering phases), or perform single-leg variations with added pauses at the top for increased time under tension.

Integrations

Complementary exercises

Incorporate exercises such as glute bridges, deadlifts, and lunges to further strengthen the hamstrings and improve overall lower body strength.

Super set recommendations

Super set this exercise with a quad-focused movement like the leg extension or squat for balanced development of the legs.

Sample workout routines

Sample routine could include: 1) Warm-up (5-10 mins cardio) 2) Cable Prone Single Leg Hamstring Curl – 3 sets of 10-15 reps per leg 3) Bulgarian Split Squats – 3 sets of 8-12 reps per leg 4) Calf Raises – 3 sets of 12-15 reps

Exercise combinations

Pair with hip thrusts and standing calf raises for a comprehensive lower body workout.

Best time to do this exercise in your workout

Best performed after a thorough warm-up and as part of a lower body workout routine, ideally earlier in the session when energy levels are higher to maintain form and control.