Vidéos
Instructions
- Attach the ankle strap to the low pulley and secure it around one ankle.
- Stand facing the machine and hold onto the support handles for stability.
- Slightly bend the supporting knee and keep your torso stable.
- Flex the working leg at the knee to bring your heel toward your glutes.
- Pause briefly at the top of the movement.
- Slowly lower the leg back to the starting position in a controlled manner.
Technical Tips
- Avoid swinging or using momentum.
- Keep hips aligned and stable throughout the movement.
- Engage your core to maintain balance.
- Perform the movement slowly to maximize hamstring activation.
Breathing Tips
- Exhale as you curl the leg upward.
- Inhale as you return to the starting position.
Restrictions médicales
- Knee ligament injuries
- Hamstring strains or tears
- Lower back instability or acute pain
- Balance or vestibular disorders
Description
The Cable Standing Leg Curl is a targeted isolation exercise designed to strengthen and tone the hamstring muscles. Using a cable machine with an ankle strap, this movement allows for precise control and resistance throughout the entire range of motion. Unlike machine-based leg curls, the standing variation recruits more stabilizing muscles due to its unilateral and upright nature, promoting better muscular balance and functional coordination. This exercise is ideal for enhancing posterior chain strength, improving athletic performance, and reducing the risk of hamstring injuries. It is especially beneficial for those seeking to correct muscular imbalances or integrate more dynamic leg work into their lower body routine. The cable's constant tension ensures the hamstrings remain under load throughout, making it highly effective for hypertrophy and endurance training. Adjustable in resistance and range, the Cable Standing Leg Curl suits beginners and experienced lifters alike, and is a valuable addition to any lower body or hamstring-focused workout plan.
How do I do a cable standing leg curl correctly?
To perform a cable standing leg curl correctly, attach an ankle strap to a low pulley, stand upright while holding the handles for support, and curl your heel toward your glutes without swinging or rotating your hips.
What muscles does the cable standing leg curl target?
The cable standing leg curl primarily targets the hamstrings, with secondary activation in the glutes and calves due to the standing and stabilizing nature of the exercise.
Is the cable standing leg curl good for hamstring isolation?
Yes, the cable standing leg curl is an excellent hamstring isolation exercise, providing continuous resistance and promoting unilateral strength development.
Can beginners do the cable standing leg curl?
Yes, beginners can safely perform the cable standing leg curl by starting with light resistance and focusing on slow, controlled movements for proper form.
What are the benefits of using a cable for leg curls?
Using a cable for leg curls offers consistent tension throughout the movement, customizable resistance, and improved control, making it ideal for muscle activation and strength progression.