Upper Legs Exercise · Cable

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Cable Assisted Inverse Leg Curl

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.

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Category

Upper Legs

Equipment

Cable

Target

Hamstrings

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable Assisted Inverse Leg Curl

1. Set the cable machine's ankle attachment to its lowest position.
2. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
3. Hold onto the bench handles for stability.
4. Without moving your upper body, exhale and curl your legs up toward your glutes by bending your knees.
5. Pause briefly at the top of the movement, squeezing your hamstrings.
6. Inhale and slowly lower your legs back to the starting position.
7. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Match the demonstrated support and direction of movement. Leg curls bend the knees against resistance; Nordic curls lower and return the torso while the lower legs stay supported. These variations need different instructions rather than a universal machine setup.

Common Mistakes to Avoid

• Using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.
• Dropping into the movement: Control the lowering or straightening phase rather than letting the resistance or body drop.
• Forcing the range: Use a range you can control and return from without bouncing or forcing the end position.

How to Breathe During This Exercise

Keep breathing steadily through each controlled repetition.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Assisted Inverse Leg Curl mainly targets your Hamstrings, with your Glutes helping support the movement, along with your Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Hamstrings Exercises

Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell · Hamstrings Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Body Weight · Hamstrings Hamstring Stretch Body Weight · Hamstrings

Equipment Alternatives

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

Glute-Ham Raise Body Weight · Hamstrings Lever Kneeling Leg Curl Leverage Machine · Hamstrings

FAQ

What muscles does the Cable Assisted Inverse Leg Curl work?

The Cable Assisted Inverse Leg Curl mainly works your hamstrings. It also helps strengthen your glutes and calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable Assisted Inverse Leg Curl?

You do the Cable Assisted Inverse Leg Curl with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Assisted Inverse Leg Curl?

One mistake to watch for is using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Assisted Inverse Leg Curl?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Cable Assisted Inverse Leg Curl?

The Glute-Ham Raise trains your hamstrings with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.