How to do the Cable Assisted Inverse Leg Curl
Cable Assisted Inverse Leg Curl is a beginner single-joint isolation pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Glutes and Calves.
Cable Assisted Inverse Leg Curl demonstration · © GymiaFit
Cable Assisted Inverse Leg Curl at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Calves
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Assisted Inverse Leg Curl step by step
- 1Adjust the cable machine so that the ankle attachment is at the lowest setting.
- 2Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
- 3Hold onto the handles of the bench for stability.
- 4Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
- 5Pause for a moment at the top of the movement, squeezing your hamstrings.
- 6Inhale and slowly lower your legs back to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Assisted Inverse Leg Curl — questions
What muscles does the Cable Assisted Inverse Leg Curl work?
The Cable Assisted Inverse Leg Curl primarily targets the Hamstrings. It also recruits the Glutes, Calves as secondary movers.
What equipment do I need for the Cable Assisted Inverse Leg Curl?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Assisted Inverse Leg Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Cable Assisted Inverse Leg Curl?
Inverse Leg Curl (bench Support), Lever Lying Leg Curl, Lever Lying Two-one Leg Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Assisted Inverse Leg Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.