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Upper Legs · Cable
Cable Hamstring Curl
Cable Hamstring Curl is a beginner isolation strength exercise that works the hamstrings (upper legs), with the glutes and calves assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Glutes · Gluteus Maximus
- Calves · Gastrocnemius
How to do Cable Hamstring Curl
- Attach an ankle strap to a low pulley and secure it around your working ankle, then stand upright facing the machine and hold onto a stable surface or clasp your hands together for balance.
- Keep your upper body stationary and your knees aligned as you slowly bend your working knee, curling your foot up toward your glutes.
- Pause briefly at the top of the movement, focusing on squeezing your hamstring.
- Lower your foot back down to the starting position with control and repeat for the desired number of repetitions before switching legs.
Form tips
- Squeeze your hamstring at the top of the curl for peak contraction.
- Adjust the weight appropriately to maintain proper form throughout the set.
- Maintain a slight bend in your standing leg for better stability.
Cable Hamstring Curl alternatives
More hamstrings exercises
Cable Hamstring Curl FAQ
What muscles does Cable Hamstring Curl work?
Cable Hamstring Curl mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The glutes and calves work as secondary muscles.
What equipment do you need for Cable Hamstring Curl?
You need a cable.
How many sets and reps of Cable Hamstring Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Hamstring Curl good for beginners?
Yes. Cable Hamstring Curl is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Cable Hamstring Curl burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Hamstring Curl?
Other exercises for the hamstrings include Alternating Hamstring Curl, Nordic Hamstring Curl With Partner, Resistance Band Leg Curl and Exercise Ball One Legged Diagonal Kick Hamstring Curl.
For developers
Use Cable Hamstring Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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