Inverse Leg Curl (On Pull-Up Cable Machine) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Inverse Leg Curl on a pull-up cable machine is a controlled lower-body isolation exercise that primarily targets the hamstrings while engaging the glutes as a secondary muscle group. Performed by attaching ankle straps to a cable system and curling the legs toward the glutes against resistance, the movement emphasizes knee flexion through a full range of motion. The cable’s constant tension increases muscular activation throughout both the lifting and lowering phases, helping to develop hamstring strength, control, and coordination while supporting posterior chain balance.
How to Perform
Set the cable system at an appropriate height and firmly secure the ankle attachments to ensure stability.
Position yourself facing the machine and place each ankle into the straps, keeping your body upright and balanced.
Engage your core, maintain a neutral spine, and keep your legs extended at the start of the movement.
Flex your knees in a slow, controlled motion, drawing your heels toward your glutes while actively squeezing the hamstrings.
Hold the fully shortened position momentarily to maximize muscular tension and control.
Gradually extend your legs back to the starting position, resisting the pull of the cable throughout the descent.
Continue the movement for the prescribed number of repetitions while maintaining consistent tempo and alignment.
★ 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
Activate your abdominal muscles to keep your torso steady and your posture controlled during the entire movement.
Perform each repetition with deliberate control, avoiding swinging or sudden acceleration so the hamstrings remain under constant tension.
How Not to Perform
Do not arch your lower back or lean your torso forward to compensate for weak hamstring engagement.
Do not use momentum or swing your legs to move the weight instead of controlling the cable.
Do not rush through repetitions or allow the cable to pull your legs back uncontrollably.
Do not bend at the hips or shift tension away from the hamstrings during the curl.
Do not overload the weight if it forces incomplete range of motion or poor control.
Do not let your core relax, as loss of stability reduces hamstring isolation and increases injury risk.
Do not lock out aggressively at the bottom or snap the knees into extension.
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.
