Cable Lying Leg Curl
The Cable Lying Leg Curl primarily works the Biceps Femoris (Long Head), with secondary activation of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus. It is a cable isolation exercise at intermediate difficulty.
A cable isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Gastrocnemius (Medial), Gracilis, Sartorius, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- Preparation: Attach two ankle cuffs to low pulley attachment. With cuffs on both ankles lie prone on flat bench with knees just beyond edge of bench. Grip under side or base of bench for support. Execution: Raise ankles to glutes by flexing knees. Lower ankles until knees are straight. Repeat. Comments: Keep torso on bench to reduce hyperextension of lower back.Dorsal flexionof ankle reducesactive insufficiencyof Gastrocnemius allowing it to assist in knee flexion.
Alternative Exercises
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