Cable Leg Curl
Primary
Hamstrings
Secondary
Calves
Equipment
Cable
Difficulty
Beginner
Type
Pull
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An isolation exercise that lets you focus on one muscle group, the Cable Leg Curl targets your hamstrings through a pulling movement pattern. Use when leg curl machine unavailable.
Everything You Need to Know About the Cable Leg Curl
The Cable Leg Curl is a good for beginners exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use when leg curl machine unavailable. This timing makes the most of your workout and helps you get better results. Who is this for? All levels with cable access for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Cable Leg Curl — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Cable Leg Curl?
- 1
Attach ankle strap to low cable.
- 2
Stand facing machine, strap around working ankle.
- 3
Hold machine for stability.
- 4
Curl heel toward glutes.
- 5
Squeeze hamstring at top.
- 6
Lower slowly with control.
What are the best tips for the Cable Leg Curl?
Cable provides constant tension.
Good alternative to leg curl machine.
Adjust body position for comfort.
Common Cable Leg Curl mistakes
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Cable Leg Curl takes work away from your Hamstrings and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not full range of motion.
Cutting the range of motion short on the Cable Leg Curl means your Hamstrings never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Standing too close to machine.
On pulling movements like the Cable Leg Curl, this mistake typically means your arms are doing work that should come from your Hamstrings. Initiate every rep by engaging your Hamstrings first, then let your arms follow.
Cable Leg Curl — who it's best for
All levels with cable access for optimal results.
How to Program the Cable Leg Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per leg. Rest 45 seconds.
What are good alternatives to the Cable Leg Curl?
Lying Leg Curl
Standing Leg Curl
Band Leg Curl
Other Variations
- Lying Cable Leg Curl
- Kneeling Cable Leg Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Leg Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Secure ankle strap.
- Control the weight.