Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Hamstrings Muscle Anatomy Diagram

One-Leg Lying Cable Hamstring Curl Instructions

  1. Set up for the one-leg lying cable hamstring curl by elevating a flat bench on a block or step grabbing a decline bench. You can use a grounded flat bench, but elevating it gives you a better range of motion and more efficiently recruits the hamstrings.
  2. Place the bench in front of a cable pulley machine with the lowest end closet to the pulley. Attach an ankle cuff attachment to the low pulley and set the weight on the stack. If an ankle cuff is not available, you may find you can fit a single handle around your ankle.
  3. Secure the ankle cuff to your left ankle and lie face down on the bench and position yourself so that your knees are at the edge of the bench.
  4. Your legs should be fully extended and you can wrap your arms around the bench for stability. This is the starting position.
  5. Bending at the knee only, slowly curl your left ankles up towards your buttocks.
  6. Raise your ankle as far as comfortably possible or just past 90 degrees.  
  7. Pause for a moment and then lower the weight in a controlled manner back to the starting position.
  8. Repeat for desired reps and then attach the ankle cuff to your right ankle to repeat the movement.

One-Leg Lying Cable Hamstring Curl Tips

  • You will want to keep your upper body and upper legs as still as possible throughout the movement. Using a weight that is too heavy for you may cause your body to jerk or swing which can lead to injury.
  • You can have a training partner attach the ankle strap to your foot after you are set up for the movement.
  • Focus on moving the weight with your hamstrings utilizing a full range of motion.