How to do the Inverse Leg Curl (on Pull-up Cable Machine)
Inverse Leg Curl (on Pull-up Cable Machine) is an advanced multi-joint compound pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Calves.
Inverse Leg Curl (on Pull-up Cable Machine) demonstration · © GymiaFit
Inverse Leg Curl (on Pull-up Cable Machine) at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Calves
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Inverse Leg Curl (on Pull-up Cable Machine) step by step
- 1Adjust the cable machine so that the ankle straps are at the lowest setting.
- 2Lie face down on the bench with your legs extended and the ankle straps attached to your feet.
- 3Hold onto the handles of the bench for stability.
- 4Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.
- 5Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.
- 6Repeat for the desired number of repetitions.
Inverse Leg Curl (on Pull-up Cable Machine) — questions
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. It also recruits the Glutes, Calves as secondary movers.
What equipment do I need for the Inverse Leg Curl (on Pull-up Cable Machine)?
None — the Inverse Leg Curl (on Pull-up Cable Machine) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Inverse Leg Curl (on Pull-up Cable Machine) suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Inverse Leg Curl (on Pull-up Cable Machine)?
Hamstring Stretch, Kick Out Sit, Leg Up Hamstring Stretch 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 Inverse Leg Curl (on Pull-up Cable Machine) 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.