Cable Standing Leg Curl
Description
The cable standing leg curl is a hamstring isolation exercise performed at a low cable pulley using an ankle strap. You curl one leg at a time against the cable resistance, providing constant tension throughout the range. It is an excellent unilateral hamstring exercise that exposes left-right imbalances.
Muscle Group
Equipment Required
Cable Standing Leg Curl Instructions
- Attach an ankle strap to a low cable pulley.
- Wrap the strap around your right ankle.
- Stand facing the cable machine. Hold the machine for stability.
- Stand on your left leg. Slight bend in the standing knee. Keep your right thigh stationary.
- Curl your right heel up toward your right glute by bending only at the knee.
- Squeeze your hamstring hard at the top.
- Lower under control over two to three seconds.
- Complete reps on one side, then switch.
Cable Standing Leg Curl Form & Visual
Cable Standing Leg Curl Benefits
- Constant cable tension throughout
- Isolates each hamstring individually
- Exposes left-right imbalances
- Easy to load progressively
- Standing position eliminates lower-back load
- Excellent finisher for leg workouts
Cable Standing Leg Curl Muscles Worked
- Hamstrings (biceps femoris, semitendinosus, semimembranosus)
- Gastrocnemius (secondary)
- Gluteus maximus (slight stabilizer)
Cable Standing Leg Curl Variations & Alternatives
- Lever Standing Single Leg Curl
- Lever Lying Leg Curl
- Dumbbell Lying Hamstring Curl
- Cable Lying Leg Curl
- Cable Standing Hamstring Curl
