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Standing leg curls with the cable/Theraband

The standing leg curls with the cable or Theraband are a common choice for training the hamstring muscles when there is no specific equipment available at the gym. The cable machine is also excellent for strengthening the hamstrings. If you're looking for a suitable exercise for your home workout, you can also perform the leg curls with the Theraband.

For athletes who want to incorporate their glutes more into their training, kickbacks on the cable machine provide an interesting alternative with a similar execution. On the other hand, leg extension on the cable machine is suitable for targeted training of the quadriceps.

Muscles stressed during standing leg curls with the cable

The muscles targeted during standing leg curls with the cable include various hamstring muscles. These primarily include the biceps femoris muscle, the semimembranosus muscle, and the semitendinosus muscle. Additionally, the gastrocnemius muscle supports you in the optimal execution of the movement.

Leg curls with the Theraband

Performing Leg Curls with the Theraband is a popular hamstring exercise that you can also do at home. Here are some tips on how to execute it optimally to target various hamstring muscles.

Body Position

When doing Theraband Leg Curls, stand upright with a straight back and gaze forward. Loop the Theraband around one leg, pressing it just slightly above your ankle to the lower calf. Place the other foot on the end of the Theraband. Keep your arms hanging calmly beside your body, and this position should remain unchanged throughout the exercise.

Movement Execution

Initiate Theraband Leg Curls by bending one leg backward until the lower leg is approximately parallel to the ground, exhaling during this movement. Subsequently, lower the leg back to the ground before starting the next repetition. Inhale deeply during the downward movement. After training one side, switch to the other leg.

Leg curls standing on the cable tower

Execute standing leg curls at the cable tower using a cable machine and a foot loop. The following section provides essential information on the starting position and subsequent execution for optimal movement.

Body Position

For standing cable tower leg curls, stand upright and attach the foot loop to one foot. Keep the body upright with the gaze forward. Slightly extend the leg with the foot loop forward, ensuring almost complete extension. Hold both hands stretched out in front of your body for support on the cable machine or a wall if needed, enhancing stability during execution. Alternatively, arms can be calmly hanging beside your body, but avoid using them for momentum. Maintain this position throughout the entire execution, keeping the body stable.

Movement Execution

Commence the movement by bending the leg with the foot loop backward in a controlled pace until the lower leg is approximately parallel to the ground. Exhale during this phase. Relax slightly and bring the leg back forward, inhaling during this movement, maintaining tension on the leg. The thigh remains in the same position throughout the entire movement. Switch to the other side after the desired number of repetitions.

Common mistakes when doing standing leg curls

Standing leg curls are generally suitable for athletes at any training level, yet there are some potential pitfalls. To maximize the effectiveness of your training, avoid the following mistakes.

✅ Overextension of the leg: Ensure not to overextend the leg. Maintain a slight bend in the knee to protect the joint.

✅ Swinging with the hips: Many athletes swing their hips to compensate for lack of strength. Pay attention to moving only the leg.

✅ Improper back posture: Keep the back straight during standing leg curls. Avoid excessive arching or bending.

Alternatives and similar exercises to leg curls with the cable/band

In the following section, I present various options as substitutes for Leg Curls with the cable or band, which also serve to strengthen the muscles of the hamstring.

Leg curls on the machine

Hamstring curls on the exercise machine represent the traditional exercise for the hamstring muscles. This physical activity can be performed both while sitting and lying down.

Leg curls with the dumbbell

The exercise of hamstring curls with the dumbbell can be implemented in the gym and is also suitable for home training. All you need for this is a dumbbell and a flat bench.

Glute ham raises

The Glute Ham Raises exercise is particularly effective for hamstring training, provided the corresponding equipment is available. However, the Glute Ham Raises machine is only present in a few fitness studios.

Good mornings

With the Good Mornings exercise, athletes can also strengthen their thigh muscles. This workout can be performed with a band or a barbell.

Nordic ham curls

Nordic Ham Curls are a rare exercise for thigh training. Nevertheless, the execution in German fitness studios is still more common than with Glute Ham Raises, which are almost identical in terms of the movement sequence.