Standing Single-Leg Cable Leg Curl

Hamstrings, GlutesCable pull machine

This is a single-leg lower-pulley exercise designed to isolate the hamstrings and glutes. Unilateral training helps balance out strength differences between legs and sharpens movement control.

How to do it

1Attach a ankle cuff connected to a low cable to one leg, then stand facing the machine.

2Slightly bend your standing knee, keep your back straight, and hold the frame for balance.

3Flex your working knee, pulling your heel up toward your glute using your hamstrings.

4Pause for a second at top contraction, keeping your working thigh lined up with your standing leg.

5Slowly lower your foot back to the starting point without letting the weight stack crash.

Common mistakes

Arching your lower back during the lift, shifting tension off the hamstring and onto the lower spine. atmospheric

Swinging your working thigh forward, shortening the hamstring's working range of motion.

Dropping the weight quickly at the bottom, increasing the risk of muscle and tendon strains.

Breathing

Exhale as you flex your knee and curl your leg up. Inhale as you slowly return to the start.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.