One-Leg Lying Cable Hamstring Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Leg Lying Cable Hamstring Curl is an effective exercise primarily targeting the hamstrings. Performed on a cable machine, this exercise involves lying on your stomach with one leg attached to the cable. By curling the leg upward towards your glutes, you isolate the hamstring muscle, providing a focused contraction. The single-leg variation helps improve balance and allows for more concentrated work on each hamstring individually. It is an excellent choice for strengthening the hamstrings and improving muscle endurance. No secondary muscle groups are significantly targeted, making it a highly specific movement for the hamstrings.
How to Perform
Prepare the Equipment: Begin by setting up a flat bench, raising one end using a block or step to create a slight decline. While a flat bench on the floor works, elevating it offers a greater range of motion and enhances hamstring engagement. Position the bench in front of a cable machine, ensuring the lower end is nearest to the pulley.
Attach the Cable: Connect an ankle cuff to the low pulley of the cable machine and adjust the weight on the stack. If you don't have an ankle cuff, a single handle can also be used around the ankle.
Secure the Ankle Cuff: Fasten the ankle cuff to your left ankle and lie down on the bench with your face facing down. Adjust your position so your knees are just off the edge of the bench, and your legs are fully extended.
Set the Starting Position: Ensure you have a firm grip on the bench with your arms for stability. Your body should be aligned, and your left leg should be extended with the cable taut.
Curl the Leg: Slowly bend your left knee, curling your foot upward towards your glutes. Focus on engaging the hamstring as you lift your ankle, bringing it as high as comfortably possible or slightly past 90 degrees.
Pause and Lower the Weight: Briefly pause at the top of the movement, then lower your leg back to the starting position in a controlled manner. Avoid letting the weight drop quickly to maintain tension on the muscle.
Repeat and Switch Sides: Complete the desired number of repetitions for the left leg, then switch the ankle cuff to your right ankle and repeat the same movement for the right leg.
Tips
Stabilize Your Body: Throughout the exercise, ensure that your upper body and thighs remain as still as possible. Avoid excessive movement to maintain proper form and avoid strain on other areas.
Use Appropriate Weight: Select a weight that challenges your hamstrings but doesn’t force your body to jerk or swing. Using a weight that is too heavy can lead to improper form and increase the risk of injury.
Assist with Setup: If needed, ask a training partner to help secure the ankle cuff around your foot after you've set up for the exercise. This can save time and ensure the cuff is positioned correctly.
Engage the Hamstrings: Concentrate on using your hamstrings to move the weight. Ensure you are performing the exercise with a full range of motion, controlling the movement throughout to maximize muscle activation.
How Not to Perform
Avoid Using Excessive Weight: Using a weight that is too heavy can cause your body to jerk or swing, which not only reduces the effectiveness of the exercise but also increases the risk of injury. Choose a weight that allows you to control the movement fully.
Do Not Swing or Use Momentum: Keep your upper body and thighs still throughout the movement. Swinging your legs or using momentum to curl the weight will take the focus off the hamstrings and can lead to muscle strain or injury.
Don’t Arch Your Back: Maintain a neutral spine throughout the exercise. Arching your back can cause unnecessary stress on your lower back and compromise your form, shifting the focus away from the hamstrings.
Avoid Quick, Jerky Movements: Perform the exercise with a slow, controlled motion, both when curling your leg up and lowering it. Fast or jerky movements can lead to poor muscle activation and increase the likelihood of injury.
Don’t Let Your Knees Move: Keep your knees aligned with the edge of the bench and avoid letting them shift forward or backward. This will ensure that the hamstrings are doing the majority of the work rather than compensating muscles.
Don’t Allow the Weight to Drop Quickly: Lower the weight slowly and under control. Letting the weight drop too fast will reduce time under tension for the hamstrings, making the exercise less effective.
Avoid Rushing Reps: Take your time to complete each repetition with proper form. Rushing through the movement can lead to poor technique, muscle imbalances, and wasted energy.
Don’t Overextend Your Leg: When curling your leg, stop just before or slightly past 90 degrees. Overextending can strain the knee joint and take the focus off the hamstrings.
Don’t Forget to Engage the Core: Keep your core engaged to stabilize your body and prevent unnecessary movements. A strong core will help maintain proper posture and reduce the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
