Inverse Leg Curl (on pull-up cable machine)

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Exercise overview

Training details

Hamstrings

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

01Attach two ankle cuffs to a low cable and lie face down on a stable bench with both knees near its edge.
02Secure both cuffs, align the legs with the pulley, and keep the hips pressed into the bench.
03Bend both knees to draw the heels toward the glutes without lifting the thighs.
04Pause at the strongest controlled contraction without arching the lower back.
05Extend both knees slowly until the legs are nearly straight while maintaining cable tension.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationInverse Leg Curl (bench support)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGliding Leg Curl

Comparable substituteLying Leg Curl

Comparable substituteSlider Eccentric Hamstring Curl

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