Cable Standing Leg Curl

1. Strap an ankle cuff to a low pulley and clip it around the ankle of your working leg.
2. Face the machine, step back until the cable is taut, and hold the frame or a handle for balance.
3. Lean your torso slightly forward and shift your weight onto the support leg with a soft knee.
4. Curl the working heel up toward your glutes by bending the knee, keeping the thigh pointing down.
5. Squeeze the hamstring hard when the knee is fully bent.
6. Lower the foot with control until the leg is almost straight, keeping tension in the cable.
7. Finish all reps on one leg, then switch sides.

Common Mistakes

• Letting the thigh swing forward: driving the knee up as you curl brings the hip flexors into play and shortens the hamstring work. Keep the working thigh vertical and move only at the knee.
• Whipping the weight up: jerking the heel toward the glutes with momentum skips the part of the rep that builds muscle. Curl smoothly and take at least two seconds to lower.
• Standing bolt upright: a fully vertical torso puts the hamstring in a cramped position at the top. A slight forward lean from the hips lets the muscle work through a longer, stronger range.
• Dropping tension at the bottom: letting the stack rest between reps gives the hamstring a break every rep. Stop just short of full extension and keep the cable loaded for the entire set.