Cable Hamstring Exercises

A cable tower and an ankle attachment will allow you to perform several different exercises that target your hamstring muscles. Your hamstrings are the muscles located on the back portion of your upper leg and are primarily responsible for flexion of your leg. Hamstring injuries are common in the sports setting, and strengthening exercises that target your hamstrings will protect them from becoming injured.

Standing Leg Curl

Adjust the cable tower so the pulley is set at the bottom of the machine. Attach the ankle strap around your right ankle and step 1 to 2 feet away from the cable tower. You may need to grab an upright bench or other object to help keep you in a stable position. Keeping your upper thigh stationary, bend your knee so the bottom of your right foot moves toward your right buttocks. Once the bottom of your foot is around 4 to 8 inches away from your butt, relax your hamstrings and return your foot to the floor.

Bent-over Hamstring Curl

The bent-over hamstring curl is an exercise that mimics the motion of the hamstrings when running at full speed. Place a flat bench 2 feet away from a cable tower that has been set at its lowest setting. Place the ankle cuff on your right ankle and step away from the cable tower toward the bench. Lean forward at your waist and grab onto the bench so that a straight line is formed between your upper back, hips and right leg. Stagger your feet so your left leg is one step ahead of your right leg. Relax your right leg so your foot is off the floor. Now, snap your right ankle toward your butt by bending at your knee. When your ankle touches your butt, put your foot back on the floor. Repeat the relax-and-snap action until you have completed your target number. Repeat the same number and movement with your left leg.

Prone Hamstring Curl

The prone hamstring curl exercise also requires a flat bench. The height of the pulley attached to the cable tower needs to be equal with the height of the bench. Move the bench away from the tower so that it is 2 feet away. Put the ankle strap around your right ankle and then assume a prone or facedown position on the bench. Grab the front of the bench with both hands and pull yourself forward so your knees are also on the bench. Draw your right ankle toward your butt by contracting your hamstrings and bending at your knee. Get your heel 6 to 8 inches away from your butt.

Considerations

Consult with your doctor before implementing these cable hamstring curls in a rehabilitation program. Utilize at least a 10- to 15-minute warmup of light jogging, cycling or another alternative cardiovascular exercise prior to performing these cable exercises to ensure your hamstrings have been properly warmed up for exercise. Failure to warm up your hamstrings may result in further injury.