Cable Assisted Inverse Leg Curl
Cable Assisted Inverse Leg Curl earns a place on leg day, and unbroken cable tension keeps the focus on strength you can feel outside the gym.
How to do Cable Assisted Inverse Leg Curl
- Adjust the cable machine so that the ankle attachment is at the lowest setting.
- Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
- Hold onto the handles of the bench for stability.
- Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
- Pause for a moment at the top of the movement, squeezing your hamstrings.
- Inhale and slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Cable Assisted Inverse Leg Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Assisted Inverse Leg Curl Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Cable Assisted Inverse Leg Curl
Swap Cable Assisted Inverse Leg Curl For
Cable Assisted Inverse Leg Curl — Frequently Asked Questions
How do you do the Cable Assisted Inverse Leg Curl?
Adjust the cable machine so that the ankle attachment is at the lowest setting. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles. Hold onto the handles of the bench for stability. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Assisted Inverse Leg Curl work?
The Cable Assisted Inverse Leg Curl primarily targets the hamstrings. It is classified as a legs exercise and is performed with a cable machine.
How many sets and reps of the Cable Assisted Inverse Leg Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Assisted Inverse Leg Curl good for beginners?
Not usually. The Cable Assisted Inverse Leg Curl is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Assisted Inverse Leg Curl?
Try the Seated Wide Angle Pose Sequence, Power Clean or the Lever Lying Leg Curl. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
