illustration of cable machine exercise for your hamstring muscles.List of hamstring exercises you can do using a cable machine. Training your hamstring muscles using a cable machine is a great way to workout. Because of the constant tension they provide, they are effective at overloading your hamstrings for strength toning and growth. Some great cable machines to train your hamstrings are the seated leg curl and the lying Leg curl machine. A good exercise routine will feature exercises that targets al three separate muscle groups. The biceps femoris (located on the outer rear portion of your thigh) and the semitendinosus and semimembranousus ( the two muscles that make up the bulk of your inner rear thigh).

2 Best Hamstring Exercises using a Cable Machine

Cable Hamstring Exercises

There are 2 of the best hamstring exercises you can do with cable machine.

Lying Leg Curls

Lie facedown on the pad, once again making sure your knees line up with the rotational axis of the machine. Set the leg pad so that it rests on the lower calves, just above the Achilles tendons. From there, hold onto the support handles as you use your hamstrings and calves to bring the weight up as close to your butt as possible. Be sure to avoid using momemtum by flinging the weight up, and keep your hips pressed down into the pad.

Seated Leg Curl

Sit on a seat, making sure your knees are lined up with the rotational axis of the machine. This time, though, the leg pad will be out in front of you, slightly higher than parallel to the ground. After adjusting the leg pad so that it hits you just above the Achilles tendons, on the lower part of your calves, lock yourself into place with the lap bar and curl the weights down until your feet get slightly behind your knees. Pause for a second and then return the weights to the starting position. 

Lying Leg Curls

Lie facedown on the pad, once again making sure your knees line up with the rotational axis of the machine. Set the leg pad so that it rests on the lower calves, just above the Achilles tendons. From there, hold onto the support handles as you use your hamstrings and calves to bring the weight up as close to your butt as possible. Be sure to avoid using momemtum by flinging the weight up, and keep your hips pressed down into the pad.

Seated Leg Curl

Sit on a seat, making sure your knees are lined up with the rotational axis of the machine. This time, though, the leg pad will be out in front of you, slightly higher than parallel to the ground. After adjusting the leg pad so that it hits you just above the Achilles tendons, on the lower part of your calves, lock yourself into place with the lap bar and curl the weights down until your feet get slightly behind your knees. Pause for a second and then return the weights to the starting position. 

Leg curl

Cable Hamstring Exercises

Stand facing a cable station wearing an ankle strap attached to one leg. Attach the weight to the strap and begin by leaning forward at the waist slightly as you support yourself against the handles of the cable station. Keeping your working leg straight and support leg slightly bent, curl your foot up toward your butt. Once your shin is parallel to the floor, use your glutes to push straight back until your leg is almost straight. Pause for a second before returning the weight to the starting position.