With a cable machine at home, you can train two different lower-body actions using a single-leg cable Romanian deadlift for the hip hinge and a standing cable hamstring curl for knee flexion. Both start with the pulley in its lowest position. The deadlift uses a single handle, and the curl needs an ankle cuff.
Pairing them gives you a short leg session that works more than one action, so you aren't counting on one exercise to do everything. Before you start, check that your home cable machine can set the pulley low enough and that you have the right attachment for each move.
Cable leg exercises for a home workout
These two cable leg exercises cover different jobs. The deadlift trains the hips through a hinge, and the curl trains the back of the thigh by bending the knee.
Single-leg cable Romanian deadlift for a hip hinge
This move needs the pulley at its lowest setting and a single handle. In ACE's single-leg cable Romanian deadlift setup and movement, you stand facing the machine with your weight on one leg. You hold the handle in the opposite hand. So if you balance on your right leg, the handle goes in your left hand.
Keep that arm completely straight. Keep a slight bend in the standing knee and your back straight. From there, hinge forward at the hip of the standing leg, so your hips move back and your torso tips toward the machine. To come back up, push the standing foot into the ground and return to standing.
One cue helps here: think of the hip as a door hinge, not the knee. The standing knee keeps its small bend the whole time instead of bending more as you lower. These directions are for the single-leg version. A two-leg version would need its own setup, so don't treat these cues as a guide for it.
Standing cable hamstring curl for knee flexion
The curl only works with the pulley at its lowest position and an ankle cuff clipped to the cable. Following ACE's standing cable hamstring-curl setup and movement, you put the cuff just above the ankle of the working leg and stand facing the machine.
Balance on the other foot. ACE notes you can hold on to the machine if you need to. Lift the cuffed foot off the floor and bring that heel toward your tailbone. Pause at the top, then lower the leg slowly.
Control the way down and lower the leg slowly. This curl relies on the cuff around your ankle. A hand handle can't hold your ankle the same way, so skip the curl if you don't have a cuff.
A simple two-movement session
Here's an example order for one leg session that pairs a hinge with knee flexion:
- Single-leg cable Romanian deadlift. Set the pulley low, clip on the single handle, and work the hinge first.
- Standing cable hamstring curl. Do this only if you have an ankle cuff and the pulley still sits in its lowest position. Swap the handle for the cuff and finish with the curl.
This order is a practical example, not a fixed program. Pick sets, reps, and load based on your own training. If you want to add a lunge pattern, ACE's cable machine workout includes an anti-rotation reverse lunge and a single-arm transverse lunge alongside other movement patterns. For more home leg-training ideas beyond these two moves, see our guide to building bigger legs without a rack.
Match the workout to your home cable machine
Both moves start from the lowest pulley position, but each one needs a different attachment. ACE's low-pulley single-handle setup is for the deadlift, and ACE's low-pulley ankle-cuff setup is for the curl. Home cable machines differ, so run through this check before you plan the session:
- Pulley height. Move the pulley to its lowest point. If the cable can't start near the floor, neither documented setup fits your machine. Don't assume a higher setting works the same way.
- Attachment for each move. A single handle covers the deadlift. The curl needs a cuff around the ankle, often sold as ankle straps. If you only have a handle, do the deadlift and skip the curl.
- Your machine's instructions. Look in your manual for how to set the pulley position and how attachments clip on. Use only the setups it describes.
- Cable path and floor space. Stand facing the machine in your starting spot. Then slowly test the full range: lean into the hinge, or lift your heel for the curl. If the cable rubs on anything, or your foot, hand, or body hits furniture or a wall, move to a clear spot before you add load.
If you're comparing machines, or want to see which moves your current setup can handle, our smart home gym exercise checklist shows how to match each exercise to a model's documented setup.
FAQs
Can I hold on to something during the standing hamstring curl?
Yes. ACE's curl instructions say you can hold on to the machine if you need to while you balance on the standing foot. A steady grip lets you focus on lifting the heel and lowering slowly, without wobbling.
What should I do if my machine only has a high pulley?
Skip both moves for now. The documented deadlift and curl both start from the lowest pulley position. A high pulley pulls from a different angle, so it isn't a stand-in for these setups.
Can I use a handle instead of an ankle cuff for the curl?
No. The documented curl uses a cuff placed just above the ankle, so the cable pulls on your leg instead of your hand. Without a cuff, do the single-leg Romanian deadlift with the handle and add the curl once you have the right attachment.
Are two cable exercises enough for a full leg workout?
They cover two actions: a hip hinge and knee flexion. Other leg patterns, such as squats and lunges, aren't covered. Our home lower-body workout guide covers squats, lunges, hip thrusts, and other options to build out a fuller lower-body session.
