Lying Leg Curl (Cable)
How to do it
Lie face-down on a stable bench with an ankle cuff connected to the low cable around one ankle and both legs extended. Keep the hips against the bench as you curl the cuffed heel toward the glute, squeeze the hamstring, then lower slowly to full knee extension. Complete the set and repeat on the other side.
Setup
Align a stable bench with the low pulley and secure the cuff above one ankle. Lie face-down holding the bench, keep both hips square against the pad, legs long, and the working knee aligned with the cable.
Where you should feel it
Along the hamstrings of the working leg with some calf assistance, while the glutes and core keep the pelvis pressed into the bench. Avoid lifting or rotating the hips.
When to use it
Use for unilateral hamstring hypertrophy, side-to-side assessment, and continuous-tension knee flexion. Perform 10-20 controlled reps per side.