Hamstrings exercise · cable
Cable Assisted Inverse Leg Curl
The cable assisted inverse leg curl is a cable exercise that targets the hamstrings, with the glutes and calves assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes, calves
- Equipment
- Cable
- Body part
- Upper legs
How to do the cable assisted inverse leg curl
- Adjust the cable machine so that the ankle attachment is at the lowest setting.
- Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
- Hold onto the handles of the bench for stability.
- Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
- Pause for a moment at the top of the movement, squeezing your hamstrings.
- Inhale and slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the hamstrings. The glutes and calves work as secondary muscles. See all hamstring exercises or every cable exercise.
