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Exercise 2400 · REF 0rHfvy9

Inverse Leg Curl (on Pull-Up Cable Machine) exercise animation

Inverse Leg Curl (on Pull-Up Cable Machine)

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

Using a cable machine to anchor the ankles for an inverse leg curl gives adjustable resistance through the descent, which is more forgiving than the all-or-nothing bodyweight version where the hamstrings either catch the fall or don't. It's still fundamentally the same eccentric hamstring challenge, just with a machine controlling how hard that challenge is.

How to Do the Inverse Leg Curl (on Pull-Up Cable Machine)

  1. Adjust the cable machine so that the ankle straps are at the lowest setting.
  2. Lie face down on the bench with your legs extended and the ankle straps attached to your feet.
  3. Hold onto the handles of the bench for stability.
  4. Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.
  5. Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Inverse Leg Curl (on Pull-Up Cable Machine) primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Calves.

More Upper Legs Exercises

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More Hamstrings Exercises

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

Equipment Alternatives

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

Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Inverse Leg Curl (on Pull-Up Cable Machine) work?
The Inverse Leg Curl (on Pull-Up Cable Machine) primarily targets the hamstrings, with the glutes and calves assisting.
What equipment do I need for the Inverse Leg Curl (on Pull-Up Cable Machine)?
The Inverse Leg Curl (on Pull-Up Cable Machine) is done with no equipment — just body weight.
What's a good alternative to the Inverse Leg Curl (on Pull-Up Cable Machine)?
If you don't have access to the space or setup it needs, the Assisted Prone Hamstring targets the same hamstrings using assisted instead.