Cable Single Leg Curl
Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Cable
Difficulty
Intermediate
Type
Pull
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For training your hamstrings, the Cable Single Leg Curl is a solid intermediate-level pulling movement in the isolation category. Use for unilateral hamstring isolation and balance.
Everything You Need to Know About the Cable Single Leg Curl
The Cable Single Leg Curl is a intermediate difficulty exercise that targets your Hamstrings (biceps femoris). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral hamstring isolation and balance. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters addressing muscle imbalances. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Cable Single Leg Curl — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Cable Single Leg Curl?
- 1
Attach ankle strap to low cable pulley.
- 2
Face the machine and secure strap to ankle.
- 3
Hold the cable tower for balance support.
- 4
Curl your heel toward your glute against resistance.
- 5
Squeeze hamstring at peak of contraction.
- 6
Lower with control and complete all reps.
What are the best tips for the Cable Single Leg Curl?
Keep standing leg slightly bent for stability.
Focus on hamstring contraction not momentum.
Adjust cable height for optimal resistance angle.
Complete all reps on one side before switching.
Common Cable Single Leg Curl mistakes
Swinging the leg using momentum instead of control.
Bouncing or using momentum during the Cable Single Leg Curl takes work away from your Hamstrings (biceps femoris) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Leaning too far forward during the curl.
On pulling movements like the Cable Single Leg Curl, this mistake typically means your arms are doing work that should come from your Hamstrings (biceps femoris). Initiate every rep by engaging your Hamstrings (biceps femoris) first, then let your arms follow.
Not achieving full range of motion each rep.
Cutting the range of motion short on the Cable Single Leg Curl means your Hamstrings (biceps femoris) 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.
Rushing through repetitions without focus.
Rushing through the Cable Single Leg Curl reduces the time your Hamstrings (biceps femoris) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Cable Single Leg Curl — who it's best for
Intermediate lifters addressing muscle imbalances.
How to Program the Cable Single 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 Single Leg Curl?
Cable Leg Curl
Lying Leg Curl
Band Leg Curl
Other Variations
- Standing Cable Leg Curl
- Cable Leg Curl with Pause
- Heavy Cable Single Leg Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Single Leg Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Hold machine securely for balance.
- Start with lighter weight to master form.