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How to do Inverse Leg Curl (On Pull-up Cable Machine)

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.

Inverse Leg Curl (On Pull-up Cable Machine) demonstration
Primary muscle
Hamstrings
Also works
Glutes and Calves
Equipment
Body weight
Level
Advanced
Category
Legs

How to do Inverse Leg Curl (On Pull-up Cable Machine), step by step

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

Muscles worked

Inverse Leg Curl (On Pull-up Cable Machine) works your hamstrings as the main mover, with help from your glutes and calves.

Track Inverse Leg Curl (On Pull-up Cable Machine) in SPLYT

Inverse Leg Curl (On Pull-up Cable Machine) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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