The hamstring muscle group is responsible for two main functions:
- flexing the knees and
- extending the hips.
In order to get the best results, it’s essential to train these movements with both knee- and hip-dominant exercises.
However, what if the hamstring curl machine is consistently occupied or unavailable at your gym? Here’s a simple solution to this problem, considering that almost every gym has at least one cable machine and a bench.
Here is how to do the Lying Cable Hamstrings Curl
Attach two ankle cuffs to a cable machine, ensuring that the pulley attachment is level with the bench. Lie down on the flat bench with your legs squeezed together, and position your knees just beyond the edge of the bench.
Hold onto the bench for support and keep your torso and hips firmly pressed into the bench to prevent back extension.
Bend your knees to move your heels towards your buttocks, then extend your knees and slowly lower your legs back to the starting position under control.