Standing Cable Leg 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
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Standing Cable Leg Curl is an isolation lower-body exercise that primarily targets the hamstrings while also engaging the glutes as a secondary muscle group. Performed using a cable machine and an ankle attachment, the movement involves flexing the knee by curling the heel toward the glutes against constant cable resistance. This setup provides continuous tension throughout the range of motion, helping improve hamstring strength, muscle control, and unilateral balance while allowing precise load adjustments and strict form control.
How to Perform
Attach an ankle strap to the low pulley of a cable machine and secure it around one ankle so it sits just above the ankle bone.
Stand facing the machine, hold the frame or handles for balance, and brace your core to keep your torso upright and stable.
Keeping your thighs aligned and your hips still, bend the working knee and curl the heel upward toward your glutes with smooth, controlled tension.
Pause briefly at the top of the movement to fully contract the hamstrings, then slowly extend the leg back down to the starting position without letting the weight stack rest.
Complete the desired repetitions on one leg, then switch sides, using a load that allows controlled movement, consistent tension, and proper form throughout each set.
★ 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 hips square and motionless to prevent the glutes or lower back from taking over the movement.
Maintain constant tension on the cable by avoiding full relaxation at the bottom of each repetition.
Focus on driving the heel toward the glutes to maximize hamstring activation rather than swinging the leg.
Use a controlled tempo, especially during the lowering phase, to increase time under tension.
Brace the core throughout the set to improve stability and reduce unwanted torso movement.
Select a load that allows full knee flexion without forcing momentum or jerking the weight.
Slightly squeeze the glutes at the top to support hip stability without shifting focus away from the hamstrings.
How Not to Perform
Do not swing the working leg or use momentum to lift the weight, as this shifts tension away from the hamstrings.
Do not arch the lower back or lean forward, which increases spinal stress and reduces exercise effectiveness.
Do not allow the hips to rotate or shift sideways during the curl, as this compromises hamstring isolation.
Do not let the cable snap the leg back to the starting position; uncontrolled lowering raises injury risk.
Do not select a load that prevents full knee flexion or forces partial, rushed repetitions.
Do not relax the core or grip, since loss of stability leads to poor force transfer and wasted energy.
Do not lock the knee aggressively at the bottom of the movement, which places unnecessary stress on the joint.
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.
