Exercise guide · Intermediate · Compound

Cable Assisted Inverse Leg Curl: How to Do It & Muscles Worked

The cable assisted inverse leg curl is an exercise targeting the hamstrings, performed using a cable machine to provide resistance as you curl your legs toward your glutes while lying face down.

Primary muscles
Hamstrings
Secondary muscles
Calves , Glutes
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable assisted inverse leg curl
Front view: muscles worked by the cable assisted inverse leg curl. Primary: hamstrings. Secondary: calves and glutes.
Back view: muscles worked by the cable assisted inverse leg curl. Primary: hamstrings. Secondary: calves and glutes.
Primary Secondary

How to do the cable assisted inverse leg curl

  1. Step 1: Adjust the cable machine so that the ankle attachment is at the lowest setting.
  2. Step 2: Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
  3. Step 3: Hold onto the handles of the bench for stability.
  4. Step 4: Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
  5. Step 5: Pause for a moment at the top of the movement, squeezing your hamstrings.
  6. Step 6: Inhale and slowly lower your legs back to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable assisted inverse leg curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Assisted Inverse Leg Curl alternatives

More exercises that train the hamstrings as their main target:

More hamstrings exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.