The 6 Best Cable Hamstring Exercises

While most gym-goers focus on building the muscles they can see (e.g., chest, biceps, quads), they are missing out on several major muscle groups that play an important role in performance and aesthetics, such as the hamstrings. The hamstrings consist of 4 muscles located on the back of the upper legs. Along with the quads, the hamstrings add shape, size, strength, and stability to your legs.

Having underdeveloped and/or weak hamstrings negatively impacts your physique and performance and increases your risk of injury, especially to the knee. Since the hamstrings cross the knee and hip joint, it’s important to do a combination of exercises that involve knee flexion and hip hinging to fully develop the hamstrings.

Using cables is a good idea because you can do a wide variety of exercises with a few attachments. Cables place constant tension on the muscle, providing a new stimulus for muscle growth. In fact, cables are quite effective for all leg muscles.

Since there are countless hamstring exercises you can do with cables, we’ve decided to highlight the top ones so you don’t waste your time on ineffective exercises.

If you’re looking to build and strengthen your hamstrings, you’ve come to the right place! Keep reading to find out what cable hamstrings exercises are worth doing.

6 Best Cable Hamstring Exercises

1. Cable Romanian Deadlifts
2. Cable Single-Leg Romanian Deadlifts
3. Cable Standing Hamstring Curls
4. Cable Pull-Throughs
5. Cable Lying Hamstring Curls
6. Cable Seated Hamstring Curls

Here’s our definitive list of the 6 best cable hamstring exercises based on safety, effectiveness, and efficiency!

Cable Romanian Deadlifts

Benefits of cable Romanian deadlifts

Arguably, the best exercise you can do to target your hamstrings is the Romanian deadlift, so it makes sense that the cable variation would be at the top of our list. The cable Romanian deadlift is a compound lift that’s classified as a hip-hinge movement. It targets three out of the four hamstring muscles in addition to the glutes, core, and erectors.

Since it’s a compound leg movement that emphasizes the eccentric (lowering or stretch) portion of the lift, you can move a lot more weight than a leg curl. If you’re looking to add mass to your hamstrings, this movement is our top recommendation.

For all the powerlifters out there, the cable Romanian deadlift helps increase your grip and lockout strength while strengthening your hamstrings. When performing cable Romanian deadlifts, flat-soled shoes are recommended.

How to perform cable Romanian deadlifts

1. Set the cable to the lowest position and attach a straight bar to it, then select an appropriate amount of weight.
2. Facing the cable stack, extend your arms and grab the straight bar with a double overhand grip. 
3. Take 2-3 steps back until there’s tension on the cable, assume a shoulder-width stance with your toes pointed forward.
4. Inhale, brace your core, and begin the movement by pushing your hips back, there should be a slight bend in your knees. Maintain a neutral spine and look straight ahead.
5. Once you feel a stretch in your hamstrings, pause for 1-2 seconds.
6. Return to the starting position by pushing your hips forward.
7. At the top of the rep, squeeze your glutes and hamstrings.
8. Repeat for the desired number of repetitions.

For a visual demonstration of how to perform cable Romanian deadlifts properly, check out the video below!

Low Cable Romanian Deadlift

Cable Single-Leg Romanian Deadlifts

Benefits of cable single-leg Romanian deadlifts

The main benefit of doing cable single-leg Romanian deadlifts as opposed to traditional Romanian deadlifts is training one leg at a time. It’s quite common for one leg to be stronger than the other. Performing unilateral exercises, such as single-leg Romanian deadlifts, will help correct imbalances.

Regardless of whether your goal is strength, performance, or aesthetics, having one leg stronger than the other is far from ideal. In addition to increasing the strength and size of your hamstrings, this exercise will improve your balance, mobility, and stability.

How to perform cable single-leg Romanian deadlifts

1. Set a cable to the lowest position and attach a rope, straight-bar, or D-handle to it, then select an appropriate amount of weight.
2. Facing the cable stack, extend your arms and grab the straight-bar attachment with a double-overhand grip.
3. Take 2-3 steps back. There should be tension on the cable. Assume a shoulder-width stance with a slight bend in your knees.
4. Inhale, brace your core, and begin the movement by raising the right leg off the ground and pushing your hips back until you feel a stretch in your left hamstring.
5. At the bottom of the repetition, pause for 1-2 seconds, then return to the starting position by pushing your hips forward to stand back up.
6. At the top of the rep, squeeze your glutes and hamstrings. Repeat for the desired number of repetitions and repeat on the opposite leg.

Watch the video below to see how to do cable single-leg Romanian deadlifts correctly!

Single Leg Cable RDL (Romanian Deadlift)

Cable Standing Hamstring Curls

Benefits of cable standing hamstring curls

In order to target the short head of the biceps femoris, it’s important to do some variation of a leg curl because that’s the only hamstring muscle that does cross the hip. One of the most effective leg curl variations you can do with a cable is the standing hamstring curl.

There are standing hamstring curl machines but they are far less common than a lying or seated hamstring curl. If you invest in some high-quality ankle cuffs, you can perform this exercise in any gym that has a cable machine.

Similar to the single-leg Romanian deadlift, you are training one leg at a time with this exercise. Start with your weaker side and match the number of reps you get with the opposite leg.

How to perform cable standing hamstring curls

1. Set a cable to the lowest position, secure an ankle cuff to your right leg, and attach it to the cable. You should be facing the cable with the clip on the front of your ankle.
2. Take 1-2 steps away from the cable stack until you feel tension on the right leg. Assume a shoulder-width stance and grab onto the tower for support. Lift your right leg slightly off the ground and balance on your left leg.
3. Take a deep breath, brace your core, and begin the movement by bending your knee to curl the weight up. Focus on bringing your heel to your butt.
4. At the top of the rep, squeeze your right hamstring and pause for 1-2 seconds.
5. Slowly lower the right leg back to the starting position by extending your leg until it almost touches the floor.
6. Repeat for the desired number of repetitions and repeat on the opposite leg.

For an exercise demonstration for cable-standing hamstring curls, watch the video below!

Standing Cable Hamstring Curl

Cable Pull-Throughs

Benefits of cable pull-throughs

Cable pull-throughs are another compound exercise that is great for building glutes and hamstrings. Since it’s a hip-hinge exercise, it mainly targets the three hamstring muscles that cross the hip joint. This exercise will help improve your lockout on a deadlift if you also perform that exercise.

The cable pull-through is most commonly used as an alternative to the hip thrust because it’s easier to set up and perform. If you’ve tried to do hip thrusts in the past but couldn’t get them right, try this instead!

How to perform cable pull-throughs

1. Position a cable to the lowest point, secure a rope attachment to it, and select an appropriate amount of weight.
2. Stand facing away from the cable, and assume a wider than shoulder-width stance. Lean over and grab the rope in between your legs with a neutral grip, then stand up.
3. Take a couple of steps forward, so there’s tension on the cable. Your arms should be fully extended. This is the starting position.
4. Initiate the movement by taking a deep breath, bracing your core, and pushing your hips back. There should be a slight bend in your knees. Focus on maintaining a neutral spine by looking straight ahead.
5. Keep leaning forward until you feel a stretch in your hamstrings. Pause at the bottom of the rep for 1-2 seconds.
6. Return to the starting position by pushing your hips forward.
7. Squeeze your glutes and hamstrings at the top of each rep and hold for 1-2 seconds.
8. Repeat for the desired number of repetitions.

To see how to perform cable pull-throughs correctly, watch the video below!

How to Do Cable Pull Throughs

Cable Lying Hamstring Curls

Benefits of cable lying hamstring curls

Lying hamstring curls are one of the most popular isolation hamstring exercises; however, some gyms don’t have a lying hamstring curl machine. Fortunately, with an ankle cuff and a cable, you can perform the same movement!

This exercise is great for targeting all muscles of the hamstrings, and it pairs well with a hip-hinge movement for optimizing hamstring development. When performing a lying hamstring curl, focus on keeping your hips down to prevent your lower back from getting involved in the movement. The more tension you can place on the hamstrings, the better!

How to perform cable lying hamstring curls

1. Set a cable to the lowest position, secure an ankle cuff to your right leg, and clip it to the cable. The clip should be on the front of the ankle.
2. Place an exercise mat on the floor, lie down prone facing away from the cable, and extend your legs.
3. Initiate the movement by inhaling, bracing your core, and curling your right leg up. Focus on bringing your heel to your butt. Allow your other leg to remain straight.
4. Once you feel a strong contraction in the right hamstring, pause for 1-2 seconds.
5. Slowly lower your leg back to the starting position by extending it.
6. Repeat for the desired number of repetitions and repeat on the opposite leg.

The video below demonstrates how to perform a single-leg cable lying hamstring curl with minimal equipment!

Lying Cable Leg Curl (Unilateral)

Cable Seated Hamstring Curls

Benefits of cable seated hamstring curls

The last cable hamstring exercise that we are going to highlight in this article is the cable seated hamstring curl. During seated hamstring curls, your hip is flexed, and since the hamstrings cross the knee and the hip, this is a key difference between seated vs. lying or standing hamstring curls. 

Seated hamstring curls are sometimes considered to be superior to lying or standing hamstring curls because they optimize hamstring position to produce greater force. The hamstring is no longer stretched at the hip, so it can move better at the knee. Plus, it places less strain on the lower back, and it’s not as easy to cheat.

For most people, if you could only pick one leg curl variation, a seated hamstring curl would be a good idea.

How to perform cable seated hamstring curls

1. Set up a bench perpendicular to a cable stack, approximately 4 feet away.
2. Set the cable to the lowest position, secure an ankle strap to your right or left leg, and attach it to the cable.
3. Sit down facing the bench with your knees at a 90-degree angle, there should be tension on the cable.
4. To initiate the movement, allow the cable to pull your leg forward until it’s nearly extended.
5. Pause for 1-2 seconds, then flex your leg to pull the cable back to the starting position.
6. At the top of the rep, squeeze your hamstring for 1-2 seconds, then repeat for the desired number of repetitions.
7. Do the same number of repetitions on the opposite leg.

Watch the video below to see how to set up and perform cable seated hamstring curls!

Cable Seated Leg Curl

Cable-Only Hamstring Workout Program

Here’s an example of a cable-only hamstring workout program that uses this spreadsheet and Renaissance Periodization’s Hamstring Training Tips for Hypertrophy as a guide.

• Week 1 – 8 sets
  • Day 1 – Cable Romanian Deadlifts: 2 sets x 8 reps @ 75%, Cable Single-Leg Standing Leg Curls: 2 sets x 12 reps @ 60%
  • Day 4 – Cable Pull-Throughs: 2 sets x 8 reps @ 75%, Cable Single-Leg Seated Hamstring Curls: 2 sets x 12 reps @ 60%
• Week 2 – 10 sets
  • Day 1 – Cable Romanian Deadlifts: 3 sets x 8 reps @ 75%, Cable Single-Leg Standing Leg Curls: 2 sets x 12 reps @ 60%
  • Day 4 – Cable Pull-Throughs: 3 sets x 8 reps @ 75%, Cable Single-Leg Seated Hamstring Curls: 2 sets x 12 reps @ 60%
• Week 3 – 12 sets
  • Day 1 – Cable Romanian Deadlifts: 3 sets x 8 reps @ 75%, Cable Single-Leg Standing Leg Curls: 3 sets x 12 reps @ 60%
  • Day 4 – Cable Pull-Throughs: 3 sets x 8 reps @ 75%, Cable Single-Leg Seated Hamstring Curls: 3 sets x 12 reps @ 60%
• Week 4 – 14 sets
  • Day 1 – Cable Romanian Deadlifts: 4 sets x 8 reps @ 75%, Cable Single-Leg Standing Leg Curls: 3 sets x 12 reps @ 60%
  • Day 4 – Cable Pull-Throughs: 4 sets x 8 reps @ 75%, Cable Single-Leg Seated Hamstring Curls: 3 sets x 12 reps @ 60%
• Week 5 – 4 sets (deload)
  • Day 1 – Cable Romanian Deadlifts: 1 set x 8 reps @ 75%, Cable Single-Leg Standing Leg Curls: 1 set x 12 reps @ 60%
  • Day 4 – Cable Pull-Throughs: 1 set x 8 reps @ 75%, Cable Single-Leg Seated Hamstring Curls: 1 set x 12 reps @ 60%

Hamstring Anatomy

The hamstrings are located on the back of the upper leg. There are four muscles that make up the hamstrings, including:

• Biceps femoris long head
• Biceps femoris short head
• Semitendinosus
• Semimembranosus

The biceps femoris long head, semitendinosus, and semimembranosus all originate at the Ischial tuberosity, which is located on the pelvis. The biceps femoris short head originates at the linea aspera of the femur, so it does not cross the hip joint.

Although most of the hamstring muscles originate from the same location, they don’t share the same attachment points. For example, the semimembranosus attaches to the medial tibial condyle, the semitendinosus attaches to the medial tibial shaft, and the biceps femoris long head attaches to the head of the fibular and lateral condyle of the tibia.

The primary actions of the hamstrings include knee flexion, hip extension, and medial/lateral rotation of the tibia. The hamstrings are highly involved in various activities, including running, walking, sitting, and standing.

For more information on hamstring anatomy, check out the video below!

Anatomy & Function of the Hamstrings Muscles

Frequently Asked Questions

How often should you train your hamstrings?

The optimal training frequency for hamstrings is 2 to 3 times per week. However, it’s important to experiment with training frequency to see what suits you best in terms of recovery and performance. For most people, 2 times per week would work best.

Not to mention, if you can only make it to the gym a few times per week, then training your hamstrings 3 times per week may not be realistic. It’s more important to figure out how many days you can train based on your schedule, then adjust your training split accordingly.

What’s the ideal rep range for hamstring training?

If hypertrophy is your primary goal, it’s recommended that at least 50% of your hamstring training is performed in the 10-20 rep range. The other 50% can be evenly split between the 5-10 rep range and the 20-30 rep range.

For most isolation exercises, it’s a good idea to use a moderate to higher rep range. Whereas compound movements are better suited for the lower rep ranges.

Is there an optimal intensity for hamstring training?

The optimal training intensity for hamstring training is based on whether you’re performing a hip-hinge or isolation (leg curl) exercise. Renaissance Periodization suggests using a higher intensity range for hip-hinge movements because the muscles are being worked through a loaded stretch.

When you’re performing any hip-hinge exercises, stick to the 70-85% intensity range. For any hamstring isolation exercises, Renaissance Periodization recommends using the 60-70% intensity range.

What types of exercises train the hamstrings?

Three out of the four hamstring muscles are classified as biarticular muscles, which means that they cross and act upon two joints. The hamstrings are primarily involved in knee flexion and hip extension. Hip-hinge exercises such as the deadlift, Romanian deadlift, and hip thrust involve hip extension, so the hamstrings are highly engaged.

In terms of knee flexion, exercises such as the lying leg curl, nordic hamstring curl, and seated hamstring curl also target the hamstrings. Leg curls are unique in the sense that they target all four muscles of the hamstrings. So if you only perform hip-hinge movements, consider adding a leg curl variation into your workout program for optimal hamstring development.

Final Thoughts

It’s common to see someone with tight and weak hamstrings. Unfortunately, the hamstrings don’t get nearly as much attention as the quads when it comes to leg training. After reading this article, you will hopefully understand how important it is to build and strengthen your hamstrings.

In order to maximize hamstring development, it’s a good idea to do a combination of exercises that involve knee flexion and hip extension. Both of those movement patterns can be performed using cables. Cables place constant tension on the hamstrings, which is a stimulus that free weights don’t provide.

If you’re looking for some new exercises to add to your routine, try out the cable hamstring exercises outlined above! As long as you execute the movements properly and train close to failure, you’re going to see drastic improvements in your hamstrings!

Other Muscle Groups Exercises

If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.

References

1. Israetel, Mike. March, 2017. “Hamstring Training Tips for Hypertrophy.” Renaissance Periodization. https://rpstrength.com/expert-advice/hamstring-training-tips-hyprtrophy

About Heather Jacques

Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University with a Bachelor of Science in Athletic Training. Along with writing content for Lift Vault, Heather works for one of the fastest growing sports nutrition companies, Axe & Sledge Supplements, as their product specialist. Heather is an avid lifter, snowboarder, and outdoor enthusiast. She was born in Colorado, raised in northern Michigan, and currently resides in Pennsylvania. Heather's primary goal is to help others achieve their health and fitness goals through education, motivation, and inspiration.