Exercise guide · Advanced · Compound

Inverse Leg Curl (On Pull-Up Cable Machine): How to Do It & Muscles Worked

The inverse leg curl (on pull-up cable machine) is a bodyweight exercise targeting the hamstrings, with secondary emphasis on the glutes and calves. It involves lying face down, attaching ankle straps to a cable machine, and curling the legs towards the glutes.

Primary muscles
Hamstrings
Secondary muscles
Calves , Glutes
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the inverse leg curl (on pull-up cable machine)
Front view: muscles worked by the inverse leg curl (on pull-up cable machine). Primary: hamstrings. Secondary: calves and glutes.
Back view: muscles worked by the inverse leg curl (on pull-up cable machine). Primary: hamstrings. Secondary: calves and glutes.
Primary Secondary

How to do the inverse leg curl (on pull-up cable machine)

  1. Step 1: Adjust the cable machine so that the ankle straps are at the lowest setting.
  2. Step 2: Lie face down on the bench with your legs extended and the ankle straps attached to your feet.
  3. Step 3: Hold onto the handles of the bench for stability.
  4. Step 4: Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.
  5. Step 5: Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the inverse leg curl (on pull-up cable machine) 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.

Inverse Leg Curl (On Pull-Up Cable Machine) 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.