Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredCable
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Hamstrings
Lying Cable Leg Curl Instructions
- Place the bench in front of a cable pulley machine with the lowest end closet to the pulley.
- Attach an ankle cuff to the low pulley and set the weight on the stack.
- Secure the ankle cuff to your ankles and lay face down on the bench. Position yourself so that your knees are at the edge of the bench.
- Fully extend your legs. This is the starting position.
- Slowly bend your knees and bring your heels toward your glutes by contracting your hamstrings.
- At the top of the movement, pause briefly and squeeze your hamstrings.
- Slowly return to the starting position, fully extending your legs. This is one rep.
- Perform the desired number of repetitions.
Lying Cable Leg Curl Tips
- To fully engage the hamstrings, perform the movement slowly and with control, especially when lowering your legs.
- When your legs curl up, pause briefly at the top and squeeze your hamstrings for maximum contraction.
- Exhale as you curl your legs up, and inhale as you slowly lower them back down.
- Use a full range of motion. Aim to fully extend your legs at the bottom and bring your heels as close to your glutes as possible at the top.
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