Single-Leg Cable Leg Curl

StrengthPull

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Body Part: Legs

Description

The Single-Leg Cable Leg Curl is an isolation exercise targeting the hamstrings. It involves using a cable machine to perform leg curls one leg at a time, allowing for focused muscle engagement and improved muscle balance between legs.

How to Perform

Attach an ankle strap to the low pulley of a cable machine.
Secure the strap around your ankle and stand facing the machine.
Step back to create tension in the cable, standing on your non-working leg for stability.
Keep your torso upright and hold onto the machine for support if necessary.
Flex your working knee to curl your heel towards your glutes, keeping your thigh stationary.
Pause briefly at the top of the movement, ensuring maximum contraction in the hamstrings.
Slowly extend your leg back to the starting position, maintaining control throughout.
Complete the desired number of repetitions before switching legs.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Focus on a slow and controlled movement to maximize muscle engagement.
Avoid swinging or using momentum; keep the movement isolated to the hamstrings.
Ensure your knee is aligned with the axis of rotation of the pulley for optimal mechanics.
Keep your core engaged to maintain balance and prevent excessive movement in the torso.
Start with a lighter weight to master form before progressing to heavier loads.
Perform this exercise at the end of your workout when muscles are pre-fatigued for added intensity.

Common Mistakes

Using too much weight, leading to momentum-based movement instead of controlled muscle engagement.
Allowing the hips to lift or rotate, reducing isolation of the hamstring.
Failing to fully extend the leg at the bottom, limiting the range of motion.
Curling the toes instead of focusing on pulling with the heel, causing calf muscle engagement instead of hamstrings.
Arching the back or leaning forward, which can strain the lower back.
Not keeping the knee aligned with the cable, causing unnecessary stress on the joint.
Rushing through the exercise, reducing time under tension and effectiveness.