Inverse Leg Curl (on Pull-up Cable Machine)

Adjust the cable machine so that the ankle straps are at the lowest setting.

Lie face down on the bench with your legs extended and the ankle straps attached to your feet.

Hold onto the handles of the bench for stability.

Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.

Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Inverse Leg Curl (on Pull-up Cable Machine) loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.

Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.

Attempting this exercise before building sufficient base strength and control — it has a low margin for error, so technique breakdown under fatigue is a common cause of injury.