Upper Legs Exercise · Cable

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Cable Assisted Inverse Leg Curl

Category

Upper Legs

Equipment

Cable

Target

Hamstrings

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

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. 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.

Biomechanical & Joint Load Cues

Open-chain single-joint knee flexion isolating the biceps femoris, semitendinosus, and semimembranosus with minimal spinal fatigue.

Common Mechanical Mistakes & Form Errors to Avoid

• Lifting Hips Off the Pad: Allowing hips to rise into anterior pelvic tilt during lying curls shifts tension off the hamstrings onto the lower back.
• Pointed Toes (Plantarflexion): Pointing toes excessively recruits the gastrocnemius (calf) to assist the curl rather than isolating the hamstrings.
• Shortchanging the Bottom Stretch: Reversing the movement before reaching full knee extension misses the high-hypertrophy lengthened position.

Proper Breathing Patterns & Core Engagement

Inhale as legs extend to full stretch; exhale as heels curl tightly toward glutes.

Injury Modification & Joint Safety

Ensure knee joint axis aligns precisely with the machine pivot point to prevent shear stress on cruciate ligaments. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.

Muscles Worked

The Cable Assisted Inverse Leg Curl primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the 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 Barbell Good Morning Barbell · Hamstrings Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings

FAQ

What muscles does the Cable Assisted Inverse Leg Curl work?

The Cable Assisted Inverse Leg Curl primarily targets the hamstrings as the primary agonist. Synergist assistance is provided by the glutes along with the calves. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

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

The Cable Assisted Inverse Leg Curl is performed using a cable. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Cable Assisted Inverse Leg Curl?

The most frequent error is lifting hips off the pad: Allowing hips to rise into anterior pelvic tilt during lying curls shifts tension off the hamstrings onto the lower back.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

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

For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.

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. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.