Cable Single Leg Laying Leg Curl
- Beginner
- Cable
The cable single leg laying leg curl runs an ankle cuff from a low pulley to one ankle while you lie face down with your knees at the edge of a bench. Working one leg at a time stops the stronger side taking over, and the cable keeps pulling the heel away from the glutes through the whole range instead of letting the load fade at the top. The thigh stays flat and only the knee bends, so the hamstrings do the work with the calf assisting at the ankle. Keeping the abs braced stops the hips lifting, which is the usual way a short range gets disguised.
How to do the Cable Single Leg Laying Leg Curl
- Attach an ankle cuff to a low pulley and fasten it to one ankle.
- Lie face down on a bench set in front of the stack with your knees at the edge.
- Extend both legs and grip the bench for stability.
- Brace your abs and press your hips into the bench.
- Curl the working heel toward your glutes by bending only at the knee.
- Pause at the top, lower under control, then finish the set and swap legs.
Muscles worked
- Primary:
- Hamstrings
- Secondary:
- Calves
Why train it
- Trains one hamstring at a time so the stronger leg cannot compensate.
- Cable tension stays on the hamstring at full knee flexion.
- Useful for spotting and closing side to side strength gaps.
Common mistakes
- Lifting the hips off the bench, which adds hip flexion and hides a short range.
- Letting the cuffed leg drop back down, which throws away the eccentric.
- Loading heavy enough to twist the pelvis, so the trunk rotates instead of the knee bending.
- Setting the pulley too high, which drags the cuff up the shin and changes the line of pull.
Frequently asked questions
What muscles does the Cable Single Leg Laying Leg Curl work?
The Cable Single Leg Laying Leg Curl trains the hamstrings as the main target. Expect the calves to take some of the load as well.
What equipment do I need for the Cable Single Leg Laying Leg Curl?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Cable Single Leg Laying Leg Curl suitable for beginners?
Yes. The Cable Single Leg Laying Leg Curl is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Cable Single Leg Laying Leg Curl at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Cable Single Leg Laying Leg Curl should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Cable Single Leg Laying Leg Curl?
Band Leg Curl, Dumbbell Leg Curl, and Lying Leg Curl train the same primary muscles as the Cable Single Leg Laying Leg Curl. Pick whichever one matches the equipment in front of you.