Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Cable
Difficulty
Intermediate
Type
Pull
See how Cable Single Leg Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The cable single leg curl attaches an ankle strap to a low cable and curls one leg at a time while standing facing the machine. The cable provides constant tension throughout the range of motion, and single leg work allows you to identify and correct strength imbalances between legs. This is an excellent alternative to machine leg curls.
When to use it
Use for unilateral hamstring isolation and balance.
Who it's for
Intermediate lifters addressing muscle imbalances.
Attach an ankle strap to a low cable and face the machine, holding the frame for balance. Curl your heel toward your glute while keeping your standing leg stable. Control the return phase—do not let the cable snap your leg back down.
Want Ely to consider Cable Single Leg Curl for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Attach ankle strap to low cable pulley.
Face the machine and secure strap to ankle.
Hold the cable tower for balance support.
Curl your heel toward your glute against resistance.
Squeeze hamstring at peak of contraction.
Lower with control and complete all reps.
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.
Program cable single leg curls when no leg curl machine is available, for unilateral hamstring focus, or when constant cable tension is preferred. Use moderate weight with controlled tempo. They pair well with cable pull throughs.
Swinging the leg using momentum instead of control.
Bouncing or using momentum during the Cable Single Leg Curl makes the movement harder to control and can shift work away from your Hamstrings (biceps femoris). Use a load you can move smoothly through the intended range.
Leaning too far forward during the curl.
On a lower-body pulling movement like the Cable Single Leg Curl, this mistake changes the intended joint path and can reduce tension on your Hamstrings (biceps femoris). Keep the working leg stable and move through a controlled range.
Not achieving full range of motion each rep.
Cutting the range of motion short on the Cable Single Leg Curl can reduce the training stimulus for your Hamstrings (biceps femoris). Use the largest comfortable range you can control without changing the intended setup.
Rushing through repetitions without focus.
Rushing through the Cable Single Leg Curl makes it easier to lose position and harder to keep tension on your Hamstrings (biceps femoris). Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters addressing muscle imbalances.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps per leg. Rest 45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Cable Single Leg Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Cable Single Leg Curl
The Cable Single Leg Curl primarily targets the Hamstrings (biceps femoris), making it an effective exercise for hamstrings development. Secondary muscles worked during the Cable Single Leg Curl include Gluteus maximus, Gastrocnemius, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers.
Our library labels Cable Single Leg Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Cable Single Leg Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Cable Single Leg Curl is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Cable Single Leg Curl include: Cable Leg Curl, Lying Leg Curl, Band Leg Curl. These exercises target similar muscle groups as the Cable Single Leg Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.