Cable Standing Leg Curl
The Cable Standing Leg Curl primarily works the Biceps Femoris (Long Head), with secondary activation of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus and stabilizer support from the External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Tibialis Anterior. It is a cable compound exercise at intermediate difficulty.
The Cable Standing Leg Curl is a intermediate compound exercise performed with cable, following a flexion movement pattern. It primarily targets the Biceps Femoris (Long Head), with secondary engagement of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable compound pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Gastrocnemius (Medial), Gracilis, Sartorius, Soleus |
Muscles Worked
The Biceps Femoris (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Gastrocnemius (Medial), Gracilis, Sartorius, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Gluteus Medius, Gluteus Minimus, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
Secondary Muscles
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Tibialis Anterior (calves)
How to Perform
Preparation
- Attachfoot harnessto low pulley.
- With foot harness on one ankle, grasp support bar with both hands and step back with other foot.
- Elbows remain straight to support body.
- Attached foot is slightly off floor.
Execution
- Pull cable attachment back by flexing knee until knee is fully flexed.
- Return by straightening knee to original position and repeat.
- Continue with opposite leg.
Comments
- Keep hip from sagging or from being pulled forward.
- Dorsal flexionof ankle reducesactive insufficiencyof Gastrocnemius allowing it to assist in knee flexion.
- Also seeCable Bent-over Leg Curl.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head)) and can be substituted based on your equipment or variation preferences.
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