Single-leg lying cable leg curl

A unilateral leg curl with the constant tension of a low pulley. Good for evening out sides and for keeping the pattern when the machine is taken.

• Isolation
• Cable
• Beginner

How to do it

• Ankle strap on one foot, face down with the hips pinned
• Flex the knee to the end of the range without moving the hip
• Lower resisting until fully extended
• Match reps between sides, not load

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Lifting the hips to complete the flexion
• Setting the pulley so high that tension is lost at the bottom
• Loading so much that the torso gets dragged along

Muscles worked

Primary

• Hamstrings

Alternatives

• Leg Curl (lying/seated)
• Seated Leg Curl
• Lying dumbbell leg curl