Cable Single-Leg Stiff-Legged Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Single-Leg Stiff-Legged Curl is a hamstring-focused exercise performed using a cable machine, designed to isolate one leg at a time while maintaining a mostly straight leg. It primarily targets the hamstrings while engaging the glutes as secondary muscles. This exercise emphasizes controlled movement and tension throughout the hamstrings, promoting strength, stability, and muscle development, making it an effective unilateral lower-body exercise for improving hamstring function and balance.
How to Perform
Attach an ankle strap to a low pulley on a cable machine and secure it around one ankle.
Stand facing the machine, holding onto it or a stable surface for support.
Keep your supporting leg slightly bent and the working leg mostly straight, maintaining a slight knee bend.
Engage your core and glutes, ensuring your torso remains upright and stable.
Slowly lift the working leg backward by extending your hip, keeping the leg stiff, until you feel tension in your hamstrings.
Pause briefly at the top of the movement while maintaining tension in the hamstrings.
Slowly return the leg to the starting position, controlling the movement to avoid letting the weight drop.
Complete the desired number of repetitions, then switch to the other leg.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep the working leg mostly straight with only a slight knee bend to maximize hamstring engagement.
Maintain a controlled, slow movement to keep constant tension on the hamstrings.
Engage your glutes and core to stabilize your torso throughout the exercise.
Avoid arching your lower back; keep your spine neutral and upright.
Use a weight that allows full range of motion without compromising form.
Pause briefly at the top of the movement to enhance muscle contraction.
Focus on pulling with the hamstrings rather than swinging the leg.
Ensure your supporting leg remains stable and slightly bent for balance.
Breathe steadily, exhaling during the lift and inhaling during the return.
Switch legs evenly to prevent muscle imbalances.
How Not to Perform
Do not bend the working leg excessively; it reduces hamstring activation.
Do not use momentum or swing the leg; it wastes energy and reduces effectiveness.
Do not arch or lean backward; it strains the lower back.
Do not lock your supporting knee; it compromises balance and stability.
Do not use excessively heavy weight; it can lead to poor form and injury.
Do not let the leg drop quickly; control the descent to maintain tension.
Do not allow your torso to rotate or tilt; it shifts focus away from the hamstrings.
Do not hold your breath; maintain steady breathing throughout the exercise.
Do not neglect switching legs evenly; it can create muscle imbalances.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
