Cable Standing Single Leg Hamstring Curl

Instructions for proper form

1. Stand on one leg and secure your non-working leg behind you. 2. Adjust the cable pulley to an appropriate height and attach the ankle strap to your working leg. 3. Hold onto a stable object for balance. 4. Flex your knee to curl your heel towards your glutes while keeping your hips level and core engaged. 5. Squeeze your hamstring at the top of the movement before slowly lowering your leg back to the starting position. 6. Repeat for desired repetitions before switching legs.

Common mistakes to avoid

Avoid swinging your leg or using momentum to lift. Ensure that your hips remain level and avoid leaning forward or backward. Don’t allow your knee to cave in or extend beyond your toes.

Benefits

Specific benefits of the exercise

Targets and strengthens the hamstrings, improves knee stability, promotes imbalances correction in the lower body, enhances performance in sport-specific activities, and helps in injury prevention.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect improved hamstring strength and tone within 4-6 weeks, with noticeable performance improvements in lower body activities..

Who this exercise is best for

Ideal for novice gym-goers looking to strengthen their hamstrings and improve lower body stability, athletes aiming to correct muscular imbalances, and individuals undergoing rehabilitation for knee injuries.

Scientific studies supporting its effectiveness

Studies have shown that targeted hamstring exercises enhance knee stability and reduce injury risks in sports. Research suggests that isolation movements like the hamstring curl specifically contribute to muscle hypertrophy and functional improvement.

Variations

Beginner modifications

If maintaining balance is challenging, perform the exercise while seated or use a cable machine with both legs initially to build strength before advancing to single-leg work.

Advanced progressions

For advanced practitioners, increase resistance, slow down the eccentric phase of the movement, or add isometric holds at the peak contraction.

Integrations

Complementary exercises

Pair this exercise with squats, lunges, or deadlifts to enhance overall lower body strength and coordination.

Super set recommendations

Consider supersetting with Cable Squats or Leg Press to maximize time under tension for the hamstrings.

Sample workout routines

A sample session could include: 1. Cable Standing Single Leg Hamstring Curl – 3 sets of 10-12 reps per leg 2. Goblet Squats – 3 sets of 10-15 reps 3. Plank Holds – 3 sets of 30-60 seconds.

Exercise combinations

Combine with exercises like Tricep Pushdowns and Cable Lateral Raises for a full-body workout focused on muscle isolation.

Best time to do this exercise in your workout

This exercise is best performed after your compound lower body movements (squats, deadlifts) when your muscles are pre-fatigued but before any cardiovascular training for optimal strength focus.