Cable Hamstring Curl

Cable Hamstring Curl Basics

Primary Muscles Worked: Hamstrings

Synergist Muscles: N/a

Mechanics: Isolation

Equipment: Cable Tower and Ankle Attachment

How To Perform The Cable Hamstring Curl

• Adjust the cable tower so that it is at its lowest setting.
• Place the ankle attachment onto the cable tower pulley.
• Strap the ankle attachment onto your right ankle  and take a step or two away from the cable tower.
• Turn your body so that you are facing away from the cable tower.
• From a standing position, bring your right ankle as close to your butt as possible by flexing, bending, at your knee.
• When you are as close to your butt as possible, hold this position for a brief moment and slowly turn your right foot to the floor.
• Perform your desired number of reps on the right leg and then repeat that same number on your left leg.

Cable Hamstring Curl Tips

• Balance will be a key issue during the exercise. You may need to hold onto a solid, stationary object during the lift depending of your ability to balance and your goal with the lift. If using heavy weights, use a supporting object.
• Keep your foot north and south as you perform the exercise and do not allow your knee to deviate laterally in or out during the exercise to ensure optimal hamstring recruitment.

Cable Hamstring Curl and Sports Application

The motion of the cable hamstring curl is only a slightly modified version of the backswing or return phase of the leg during running. Strengthening the hamstrings with this exercise may allow you to get a quicker and more forceful turnover with your legs leading to improved running speed.