Seated Leg Curl (Cable)
How to do it
Sit on a stable bench facing the low pulley with an ankle cuff secured above one ankle and the working leg extended. Keep the thigh and pelvis still as you curl the heel down and back toward the seat, squeeze the hamstring, then extend the knee slowly against the cable. 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. Sit tall holding the bench, keep both hips planted, support the working thigh, and begin with the knee nearly straight and aligned to 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 and thigh still. Avoid leaning backward or lifting the knee.
When to use it
Use for unilateral seated hamstring hypertrophy, side-to-side assessment, and continuous-tension knee flexion. Perform 10-20 controlled reps per side.