Cable Assisted Inverse Leg Curl

Develop powerful hamstrings and glutes with the Cable Assisted Inverse Leg Curl. Utilize a cable machine for assistance, focusing on eccentric strength

IntermediateThighs Cable

Movement: Compound
Force: Pull
Per set: 2 min
Rest: 1 min

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Variations of Cable Assisted Inverse Leg Curl

Isolation

Cable Standing Leg Curl

Thighs · Cable

Intermediate

Isolation

Cable Seated Leg Extension

Thighs · Cable

Intermediate

Isolation

Lever Lying Single Leg Curl

Thighs · Hamstrings · Leverage machine

Intermediate

Compound

Inverse Leg Curl (on pull-up cable machine)

Thighs · Hamstrings · Body weight

Intermediate

Description

An effective exercise that targets the hamstring muscles, performed using a cable machine.

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How to do Cable Assisted Inverse Leg Curl

01
Setup
Set a low cable pulley and attach an ankle strap or handle. Position yourself kneeling on a pad or the floor, facing away from the cable machine, and secure the strap around your ankles.
02
Setup
Lean forward slightly, keeping your torso rigid and hips extended. Your body should form a straight line from your knees to your shoulders, with tension on the cable.
03
Slowly lower your torso forward by extending your knees, resisting the pull of the cable and controlling the movement primarily with your hamstrings. Maintain a straight body line throughout the descent.
04
Continue lowering until your body is nearly parallel to the floor or as far as you can control without arching your back or losing proper form.
05
Engage your hamstrings to powerfully pull your heels towards your glutes, bringing your torso back up to the starting kneeling position. Exhale as you return to the upright position.

Tips

Focus on a slow, controlled eccentric (lowering) phase, aiming for 3-5 seconds, to maximize hamstring tension and muscle growth.
Maintain a rigid torso by bracing your core and actively squeezing your glutes to prevent arching your lower back and ensure proper hamstring engagement.
Adjust the cable weight to provide appropriate assistance; start with more weight for easier reps and gradually decrease it as your hamstring strength improves.
Always use a soft pad or mat under your knees to prevent discomfort and protect your joints, especially during multiple sets.

Common mistakes

Arching the lower back excessively: Actively engage your core and glutes to maintain a straight body line from knees to shoulders, preventing lumbar hyperextension.
Losing control and dropping too quickly: Intentionally slow down the eccentric phase, focusing on hamstring engagement to resist gravity throughout the entire lowering movement.
Using momentum to come back up: Initiate the concentric phase by squeezing your hamstrings to smoothly pull your body back to the starting position without jerking or using your arms.

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Questions

What muscles does Cable Assisted Inverse Leg Curl work?

Cable Assisted Inverse Leg Curl primarily targets Hamstrings, Quadriceps. Secondary muscles include Gastrocnemius, Gracilis, Popliteus, Sartorius.

Is Cable Assisted Inverse Leg Curl good for beginners?

Cable Assisted Inverse Leg Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Assisted Inverse Leg Curl?

You need Cable to perform Cable Assisted Inverse Leg Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Assisted Inverse Leg Curl?

Focus on a slow, controlled eccentric (lowering) phase, aiming for 3-5 seconds, to maximize hamstring tension and muscle growth. Maintain a rigid torso by bracing your core and actively squeezing your glutes to prevent arching your lower back and ensure proper hamstring engagement. Adjust the cable weight to provide appropriate assistance; start with more weight for easier reps and gradually decrease it as your hamstring strength improves. Always use a soft pad or mat under your knees to prevent discomfort and protect your joints, especially during multiple sets.

What are common mistakes when doing Cable Assisted Inverse Leg Curl?

Arching the lower back excessively: Actively engage your core and glutes to maintain a straight body line from knees to shoulders, preventing lumbar hyperextension. Losing control and dropping too quickly: Intentionally slow down the eccentric phase, focusing on hamstring engagement to resist gravity throughout the entire lowering movement. Using momentum to come back up: Initiate the concentric phase by squeezing your hamstrings to smoothly pull your body back to the starting position without jerking or using your arms.