Cable Single Leg Curl
Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Cable
Difficulty
Intermediate
Type
Pull
Cable Single Leg Curl
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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.
Cable Single Leg Curl — targeted muscles
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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.
When to Use the Cable Single Leg Curl
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.
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
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.
The Cable Single Leg Curl is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters addressing muscle imbalances. Focus on proper technique and consider starting with easier variations.
For the Cable Single Leg Curl, the recommended approach depends on your goals. 3 sets of 12-15 reps per leg. Rest 45 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
The Cable Single Leg Curl typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.
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Safety Notes
- Hold machine securely for balance.
- Start with lighter weight to master form.