Setup & Positioning
- Attach an ankle strap to the low pulley of a cable machine and secure it around one ankle.
- Stand facing the machine (or hold the frame for balance) with your working leg slightly behind you.
- Keep your chest tall, core braced, and a soft bend in your standing leg.
Key point: “Only the knee joint should move—everything else stays stable.”
Execution
- Flex your working knee, pulling your heel toward your glutes in a controlled motion.
- Pause briefly at the top for a strong hamstring squeeze.
- Slowly extend the leg back to the starting position without letting the weight stack slam.
- Complete all reps on one leg, then switch sides.
Where You Should Feel It
- Hamstrings (primary)
- Glutes assisting slightly at the top
Where You Shouldn’t Feel It
- Lower back strain from arching
- Knee pain from jerky movement or overextension
- Hip flexor tension from swinging the leg forward
Breathing
"Exhale as you curl the leg up, inhale as you lower it back down."
Common Mistakes to Avoid
- Using momentum – Keep the movement slow and controlled.
- Arching the lower back – Maintain core engagement.
- Lifting the thigh forward – The upper leg should stay in place.
- Cutting range short – Pull through a full, comfortable range for best results.
