Hamstring Curl
Isolates the hamstrings
Requires a cable machine
Intermediate level
No lower back loading
Great accessory movement on leg day
Step 1
Set the cable pulley to the same height as the bench and attach the ankle strap. Place a bench directly in front of the machine, about a foot away. Wrap the strap around your right ankle, then lie face down on the bench, gripping the far end with both hands for stability. Extend both legs so they're roughly in line with your body, with your knees just at the edge of the bench. This is your starting position.
Step 2
Keeping your torso flat and still, inhale and slowly lower your right leg toward being straight, feeling the stretch build through your hamstring as the cable pulls. Control the movement and don't let the cable jerk your leg down.
Step 3
Exhale and curl your right leg back up, bending your knee to bring your heel toward your glute. Squeeze your hamstring and glute at the top of the movement. Complete all reps on the right side, then switch the ankle wrap to the left and repeat.
Exercise Benefits
The cable hamstring curl isolates the hamstrings in a way that's difficult to replicate with free weights, and the cable's consistent tension keeps the muscle working through the full range of motion. It's a great accessory exercise on leg day, particularly for anyone looking to add hamstring volume without loading the lower back. Strong hamstrings are essential for knee stability, hip extension, and injury prevention, especially if you're a runner, an athlete, or have a consistent training routine.
