The Cable Single Leg Laying Leg Curl is a beginner-friendly cable strength exercise that targets the hamstrings, with the calves working alongside. Here's how to do it right — and what to stop doing.
Primary musclesHamstrings
Secondary musclesCalves
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
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.
02 The payoff
Why it earns its spot
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.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Single Leg Laying Leg Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
