ProgreviaStanding cable leg curl
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How to do it
Standing with the ankle cuff on the low pulley and the thigh fixed: flex the knee driving the heel back and up, isolating each leg. Avoid moving the hip so the hamstring keeps the tension.
Muscles worked
Mainly isquiotibiales. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.5 out of 2.2)
- Risk if technique breaks down
- Low
- Worked one side at a time
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Rounding the lower back when hinging: the movement should come from the hips, not the spine.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Standing cable leg curl compares with other hamstrings exercises
The catalogue has 9 exercises with hamstrings as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Standing cable leg curl is number 2.
That makes it a good candidate for adding hamstrings sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 4 alternatives, such as Band leg curl, Seated leg curl and Lying leg curl.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band leg curl | resistance band | Low (0.4 out of 2.2) | Basic |
| Standing cable leg curl | cable | Low (0.5 out of 2.2) | Basic |
| Seated leg curl | machine | Low (0.6 out of 2.2) | Basic |
| Lying leg curl | machine | Low (0.6 out of 2.2) | Basic |
| Nordic curl | bodyweight | Moderate (0.9 out of 2.2) | Advanced |
One side at a time. The meta-analysis by Kassiano et al. (2025), across nine studies, found no significant difference in hypertrophy between unilateral and bilateral training; for strength, each format improved most in its own type of test.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kassiano W, Nunes JP, Costa B, Ribeiro AS, Loenneke JP, Cyrino ES. Comparison of muscle growth and dynamic strength adaptations induced by unilateral and bilateral resistance training: a systematic review and meta-analysis. Sports Medicine. 2025;55(4):923-936.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Standing cable leg curl based on your level, goal and available days.
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Frequently asked questions
What muscles does Standing cable leg curl work?
Standing cable leg curl mainly works the isquiotibiales muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Standing cable leg curl should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for isquiotibiales to your level (about 10–20 sets per muscle per week).
Is Standing cable leg curl good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow isquiotibiales.
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