inverse leg curl (on pull-up cable machine): technique and muscles worked

Animated demonstration of inverse leg curl (on pull-up cable machine)

How to do this exercise

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

Equipment: Cable machine
Body part: Thighs
Target muscle: Hamstrings
Secondary muscle: Calves Gluteus maximus

Hypertrophy grade

Good7 / 10

Nemeo’s take

This is a brilliant, roundabout use of the vertical pull machine to perform one of the best leg exercises: the Nordic Hamstring Curl. By placing your knees on the seat and bracing your heels under the tubes, you use the pulling machine (weighted by the weights) as a counterweight to help you climb back up. This is the “big brother” of eccentric strength: this exercise specifically targets the hamstrings in their knee flexion function, while engaging the glutes and lower back to stabilize the torso.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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inverse leg curl (on pull-up cable machine)

How to do this exercise

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