Inverse Leg Curl (on Pull-up Cable Machine)
Inverse Leg Curl (on Pull-up Cable Machine) turns pure bodyweight leverage into control through the whole range — ready for real load and honest reps.
How to do Inverse Leg Curl (on Pull-up Cable Machine)
- Adjust the cable machine so that the ankle straps are at the lowest setting.
- Lie face down on the bench with your legs extended and the ankle straps attached to your feet.
- Hold onto the handles of the bench for stability.
- Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.
- Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Inverse Leg Curl (on Pull-up Cable Machine) Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.
Common Inverse Leg Curl (on Pull-up Cable Machine) Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Inverse Leg Curl (on Pull-up Cable Machine)
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Inverse Leg Curl (on Pull-up Cable Machine) — Frequently Asked Questions
How do you do the Inverse Leg Curl (on Pull-up Cable Machine)?
Adjust the cable machine so that the ankle straps are at the lowest setting. Lie face down on the bench with your legs extended and the ankle straps attached to your feet. Hold onto the handles of the bench for stability. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
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 is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Inverse Leg Curl (on Pull-up Cable Machine) should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Inverse Leg Curl (on Pull-up Cable Machine) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Inverse Leg Curl (on Pull-up Cable Machine)?
Try the Lever Lying Two-one Leg Curl, Romanian Deadlift or the Assisted Prone Hamstring. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
