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All exercises

Inverse leg curl (on pull-up cable machine)

Advanced

Inverse leg curl (on pull-up cable machine) is a isolation bodyweight exercise for the hamstrings, also working the glutes and calves.

What it works

Primary muscle

Hamstrings

Also works

GlutesCalves

Equipment
Bodyweight
Movement
Legs
Type
Isolation
Logged as
Bodyweight + added weight
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Cable assisted inverse leg curlCable
  • Self assisted inverse leg curlBodyweight
  • Inverse leg curl (bench support)Bodyweight
  • Self assisted inverse leg curl (on floor)Bodyweight
  • Glute-ham raiseBodyweight
  • Lever kneeling leg curlMachine

Easier variations

  • Self assisted inverse leg curl (on floor)Bodyweight
  • Cable assisted inverse leg curlCable
  • Inverse leg curl (bench support)Bodyweight
  • Self assisted inverse leg curlBodyweight
Logged today · 90 seconds restInverse leg curl (on pull-up cable machine)

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