Cable Hamstring Curl

Category

Legs

Difficulty

Beginner

Equipment

Cable Pulley Machine

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gluteus Maximus, Gastrocnemius

How to do it

1. Attach an ankle strap to a low pulley and secure it around your working ankle, then stand upright facing the machine and hold onto a stable surface or clasp your hands together for balance.
2. Keep your upper body stationary and your knees aligned as you slowly bend your working knee, curling your foot up toward your glutes.
3. Pause briefly at the top of the movement, focusing on squeezing your hamstring.
4. Lower your foot back down to the starting position with control and repeat for the desired number of repetitions before switching legs.

Form tips

• Squeeze your hamstring at the top of the curl for peak contraction.
• Adjust the weight appropriately to maintain proper form throughout the set.
• Maintain a slight bend in your standing leg for better stability.