Cable Assisted Inverse Leg Curl
Cable Assisted Inverse Leg Curl Video Guide
The Cable Assisted Inverse Leg Curl is an eccentric-focused hamstring exercise that targets the hamstring muscles—including the biceps femoris, semitendinosus, and semimembranosus—while supporting the posterior chain with adjustable cable assistance. Using a cable machine provides constant tension, helping maintain proper posture and a straight line from shoulders to hips during the movement. This assisted inverse leg curl variation reduces knee joint stress, improves hamstring strength, and builds glute activation through the entire range. It’s ideal for beginners progressing toward harder inverse leg curl or Nordic hamstring curl variations, home trainees using ankle straps, or lifters wanting better control and injury prevention.
How to Perform the Cable Assisted Inverse Leg Curl
-
Set up on a leg curl bench or mat in the starting position, lie face down, and attach a low pulley cable or ankle cuff to your ankles.
-
Keep your legs extended and your body straight, gripping the bench for stability.
-
Curl your legs toward your glutes like a lying leg curl, activating the hamstring muscles.
-
Slowly lower and resist the cable tension, focusing on controlled motion.
-
Repeat for the desired number of reps, keeping hips down and maintaining proper form.
GymNation Tip: Own the negative—slow the lowering phase and keep your hips locked down so the hamstrings control the movement, not the cable.
Personal Trainer Notes:
-
Focus on the lowering phase for maximum muscle activation.
-
Keep hips and torso flat—don’t let your body lift off the bench.
-
Maintain proper form and avoid jerking the cable attachment.
-
Use lighter weights until control improves, then gradually increase resistance.
-
Great for stability, injury prevention, and stronger hamstrings across your workout routine.
WHATSAPP
EMAIL
SHARE VIA
Alternative Hamstring Exercises
Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift targets the hamstrings and glutes through hip hinging. It’s ideal for building posterior chain strength and flexibility.
Nordic Hamstring Curl
The Nordic Hamstring Curl is a bodyweight exercise that develops eccentric hamstring strength, reducing injury risk and improving sprint performance.
Lever Lying Leg Curl
The Lever Lying Leg Curl isolates the hamstrings (biceps femoris, semitendinosus, semimembranosus). It’s one of the most effective machine-based movements for building muscle and strength in the back of the thighs.
Exercise Ball Leg Curl
The Exercise Ball Leg Curl targets the hamstrings and glutes while also engaging the core. It improves balance and coordination through instability training.
Reverse Sliding Leg Curl on Floor with Towel
The Reverse Sliding Leg Curl on Floor with Towel develops the hamstrings and glutes using bodyweight. It’s a low-impact exercise that challenges control and core stability.
Trap Bar Deadlift
The Trap Bar Deadlift works the hamstrings, glutes, and lower back. It offers a joint-friendly alternative to traditional deadlifts with a more upright torso position.
Assisted Inverse Leg Curl
The Assisted Inverse Leg Curl strengthens the hamstrings and improves posterior chain control. Assistance allows for better form and eccentric strength development.
Lever Seated Leg Curl
The Lever Seated Leg Curl isolates the hamstrings while supporting the torso. The seated position allows greater range and consistent tension across the movement.
Band Lying Leg Curl
The Band Lying Leg Curl strengthens the hamstrings using resistance bands. It’s perfect for home workouts or warm-ups before heavier leg training.
Cable Assisted Inverse Leg Curl FAQs
The inverse leg curl targets the main hamstring muscles—biceps femoris, semitendinosus, and semimembranosus—while engaging the glutes, hips, and core muscles. With cable assistance, this exercise improves strength across multiple muscle groups with safer knee joint mechanics.
Inverse cable curls emphasise eccentric tension on the leg muscles and posterior chain. The cable assisted inverse leg curl uses constant tension to help maintain proper form, making it easier to train the entire range without losing control.
Yes. Inverse Nordics, assisted inverse leg curls, and Nordic hamstring curl progressions are excellent for improving hamstring strength, reducing injury risk, and increasing lower body strength. Cable assistance is perfect for beginners building up to full bodyweight versions.
Attach an ankle strap to a low pulley, lie face down in a prone position, and curl your legs toward your glutes. Keep hips down, control the movement, pause briefly at the top, and slowly return to the floor. This mirrors a lying leg curl but with adjustable assistance.
Absolutely. The controlled motion, constant tension, and ability to scale with lighter weights make this a safe option for strengthening the hamstrings and protecting the knee joint, lower back, and hips.
