Single Leg Pulley Leg Curl on Situp Bench
Unilateral cable leg curl performed on a sit-up bench for isolated hamstring work.
LegsIntermediateStrengthCurl
At a glance
| Muscles worked | Primary: hamstrings. Secondary: glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~26 kcal |
How to do it
- Lie on a sit-up bench and attach an ankle strap to a low pulley.
- Curl the heel toward the glute against the resistance.
- Squeeze the hamstring at the top.
- Extend with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Sit-up Bench
- Ankle Strap
Coaching tips
Benefits
Unilateral cable leg curl performed on a sit-up bench for isolated hamstring work.
Common mistakes
Avoid using momentum or arching the lower back.
Make it harder
Increase weight or slow the eccentric.
Make it easier
Perform bilateral or reduce the weight.
Breathing
Exhale as you curl, inhale as you extend.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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