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Exercise 3235 · REF zHEpuuc

Cable Assisted Inverse Leg Curl exercise animation

Cable Assisted Inverse Leg Curl

Category
Upper Legs
Equipment
Cable
Target
Hamstrings

This cable-assisted leg curl trains the hamstrings through hip extension rather than knee flexion, using the cable to guide the movement pattern of an inverse — or reverse — leg curl. It's a less common hamstring angle than the seated or lying curl machines most gyms have, closer to a glute-ham raise in feel. The assistance from the cable makes it approachable for lifters who can't yet control their own bodyweight through the full range.

How to Do the Cable Assisted Inverse Leg Curl

  1. Adjust the cable machine so that the ankle attachment is at the lowest setting.
  2. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
  3. Hold onto the handles of the bench for stability.
  4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
  5. Pause for a moment at the top of the movement, squeezing your hamstrings.
  6. Inhale and slowly lower your legs back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Assisted Inverse Leg Curl primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Calves.

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More Hamstrings Exercises

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Equipment Alternatives

Don't have cable? These target the same hamstrings with different equipment.

Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Cable Assisted Inverse Leg Curl work?
The Cable Assisted Inverse Leg Curl primarily targets the hamstrings, with the glutes and calves assisting.
What equipment do I need for the Cable Assisted Inverse Leg Curl?
The Cable Assisted Inverse Leg Curl is done with a cable.
What's a good alternative to the Cable Assisted Inverse Leg Curl?
If you don't have access to a cable, the Glute-Ham Raise targets the same hamstrings using body weight instead.