Cable Assisted Inverse Leg Curl

Muscles worked

Setup

1. Place a flat bench in front of a cable machine and set the pulley to a high position.
2. Kneel on the bench facing away from the machine, ensuring your ankles are securely anchored under the bench's foot pads or a heavy strap.
3. Grasp the cable handle or bar behind your head or at chest level, selecting a weight that provides enough counterbalance to assist your movement.
4. Align your knees, hips, and shoulders in a straight line to establish the starting position.

How to do it

1. Inhale and brace your core, then slowly lower your torso toward the bench by extending your knees.
2. Maintain a controlled 3-4 second eccentric tempo, using the cable tension to prevent a rapid drop as you approach the bench.
3. Exhale as you powerfully contract your hamstrings to pull your torso back up to the vertical starting position.
4. Keep your glutes squeezed and hips fully extended throughout the entire range of motion.

Form checklist

• Keep hips locked in full extension; do not allow the hips to hinge or push backward.
• Maintain a neutral spine and tight core to prevent lower back arching.
• Ensure the ankles remain firmly anchored and do not lift off the bench.
• Focus on initiating the pull-back solely from the hamstrings rather than jerking the cable.

Pro tips

• Imagine trying to 'curl' the bench toward your glutes with your heels to maximize hamstring recruitment.
• Focus on the 'sticking point' near the bottom of the movement where the hamstrings are at their longest and most vulnerable.
• Use the cable assistance to master the full range of motion before attempting to lower the weight.

Make it harder

• Gradually decrease the cable weight to reduce the amount of assistance provided, forcing the hamstrings to carry more bodyweight.
• Add a 2-second isometric hold at the lowest point of the movement (parallel to the bench) before returning.

Frequently asked

What muscles does the cable assisted inverse leg curl work?

The cable assisted inverse leg curl primarily targets the hamstrings, and also works the adductors and glutes as secondary muscles.

What equipment do you need for the cable assisted inverse leg curl?

The cable assisted inverse leg curl uses cable.

Is the cable assisted inverse leg curl good for beginners?

The cable assisted inverse leg curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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