Ankle Straps for Leg Curls: Cable Hamstring Curl Guide

Not every gym has a free leg curl machine when you need it, and some lifters simply prefer the cable. With a pair of ankle straps, any cable station becomes a hamstring curl machine. Standing and lying cable leg curls let you train each leg on its own, adjust the angle and keep constant tension on the hamstrings. Here is how to do them.

Why Use Ankle Straps for Leg Curls?

• Constant tension from the cable throughout the rep.
• Single-leg focus so each hamstring works on its own.
• Flexibility to train when the leg curl machine is busy.
• Angle adjustments to change how the movement feels.
• Easy setup with nothing more than a cable and a strap.

Standing Cable Leg Curl

1. Attach the ankle strap to the low pulley and wrap it around your ankle.
2. Face the machine and hold the frame for balance.
3. Keep your thigh still and curl your heel toward your glute.
4. Squeeze the hamstring at the top, then lower slowly.
5. Complete all reps and switch legs.

Keep the hips square and avoid swinging the leg.

Lying Cable Leg Curl

1. Place a flat bench or mat in front of the low pulley.
2. Attach the strap to your ankle and lie face down with your feet toward the machine.
3. Curl your heel toward your glutes while keeping the hips on the bench.
4. Lower under control.

This variation can be done with one or both legs if you have two straps.

Seated Cable Leg Curl

Sit on a bench facing the cable machine, with the strap on your ankle and the pulley set low. Curl the heel under the bench. This angle stretches the hamstring more at the start. It takes some setup but is a great variety option.

Technique Tips

• Move slowly and control the lowering phase.
• Keep the thigh still so the hamstring does the work.
• Pause briefly at the top.
• Do not arch the lower back to swing the weight.
• Start light; cable curls feel harder than machine curls for many people.

Programming Cable Leg Curls

• Hamstring focus: 3–4 sets of 10–15 per leg.
• Finisher: 2 sets of 20 per leg.
• Paired with RDLs: RDLs for stretch under load, cable curls for knee flexion.

Read leg curl and nordic hamstring curl for more hamstring work.

Bay Gear Co. Ankle Straps

Bay Gear Co. ankle straps are $9.99 and attach to any cable clip. They work for leg curls, kickbacks, abductions and more. Shop several colors in the ankle straps collection.

Other Ankle Strap Exercises

• Cable kickbacks
• Cable hip abduction
• Donkey kicks
• Fire hydrant exercise

See ankle strap exercises for a full list.

A Hamstring and Glute Workout

1. Romanian deadlifts: 4 sets of 8, with lifting straps ($19.99).
2. Hip thrusts: 3 sets of 10.
3. Standing cable leg curl: 3 sets of 12 per leg, ankle strap.
4. Cable kickbacks: 3 sets of 12 per leg.
5. Cable pull-through: 3 sets of 15; see cable pull through.

Cable Curls vs Machine Curls

Machine curls let you load heavier and are more stable. Cable curls with ankle straps allow single-leg work, more angle variety and constant tension. Many lifters use both: machine curls for heavier work and cable curls for higher-rep focus. Both are great choices.

Fitting the Ankle Strap

Wrap the strap snugly around the ankle above the shoe, with the attachment point facing the machine. It should not slide toward the heel during the curl. If it does, tighten it slightly. Read best ankle straps for cable machine and how to attach ankle straps to cable machine.

Common Mistakes

• Swinging the leg using momentum.
• Lifting the hips off the bench on lying curls.
• Using a strap that slides toward the foot.
• Rushing the lowering phase.

Home Gym Option

If you have a cable tower or functional trainer at home, ankle straps turn it into a full hamstring station. Even a single low pulley is enough for standing and lying curls.

Tracking Progress on Cables

Cable stacks vary between machines, so the number on the pin is not always comparable from gym to gym. Note which machine you used in your log, and progress by adding reps first, then a plate. Slowing the lowering phase to three seconds is another way to make the same weight harder.

Warming Up the Hamstrings

Before heavy RDLs or leg curls, a few light sets of standing cable curls make a simple warm-up. Use a weight you could lift for 25 reps and do one or two easy sets per leg. It is a quick way to get blood into the hamstrings and practice the movement before you load up.

Shipping and Returns

Bay Gear Co. includes free shipping on orders over $49 and a 30-day return policy.

FAQ

Can you do leg curls with ankle straps?

Yes. Standing, lying and seated cable leg curls all work with an ankle strap.

Are cable leg curls as good as machine curls?

Both work the hamstrings. Cable curls add single-leg focus and constant tension.

How heavy should cable leg curls be?

Start light and focus on control. Most people use less weight than on a machine.

How do I keep the strap from slipping?

Tighten it snugly above the shoe with the attachment point facing the machine.