Cable Assisted Inverse Leg Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Assisted Inverse Leg Curl is an isolation exercise primarily targeting the hamstrings while also engaging the glutes and calves as secondary muscles. Using a cable machine with an ankle cuff attached to a low pulley, the movement involves standing facing away from the machine, bending slightly at the hips, and pulling the foot upward toward the glutes while keeping the hips stable. This controlled motion emphasizes hamstring contraction throughout both the lifting and lowering phases, promoting strength, muscle activation, and improved posterior chain stability.
How to Perform
Set the cable machine to the correct height and select a suitable weight.
Secure the ankle cuff to the low pulley.
Stand with your back to the machine and fasten the cuff around one ankle.
Lean forward slightly at the hips while keeping your torso stable.
Pull your foot upward toward your glutes in a controlled motion, ensuring your hips remain still.
Gradually lower your foot back to the starting position, maintaining tension in the hamstrings.
Perform the planned number of repetitions, then switch to the other leg.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Set the cable to the correct height for optimal performance.
Maintain a firm and stable hip position during the exercise to fully engage the hamstrings.
How Not to Perform
Do not swing the leg or use momentum to lift the weight.
Do not allow the hips to move or rotate during the exercise.
Do not bend the knee too quickly or jerk the ankle cuff.
Do not use a weight that is too heavy, causing strain or poor form.
Do not lean excessively forward or backward; keep a slight, controlled hip hinge.
Do not let the leg fully relax at the bottom; maintain tension in the hamstrings.
Do not rush through repetitions; perform each movement slowly and controlled.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
