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Upper Legs · Cable
Cable Assisted Inverse Leg Curl
Cable Assisted Inverse Leg Curl is a beginner isolation strength exercise that works the hamstrings (upper legs), with the glutes, lower back and abdominals assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Lower Back · Erector Spinae
- Abdominals · Rectus Abdominis, Obliques
How to do Cable Assisted Inverse Leg Curl
- Kneel on the seat of a cable pulldown machine with both legs secured under the thigh pads. Face away from the machine and hold the cable bar behind your neck with both hands.
- Lean forward to straighten your legs until your torso is almost parallel to the floor.
- Slowly return to the starting position by bringing your upper body back up, bending at the knees.
- Repeat the movement for the desired number of repetitions.
Form tips
- Perform the movement slowly and with control to maximize muscle activation and reduce the risk of injury.
- Avoid using momentum; focus on the controlled contraction of your hamstrings.
- Exhale as you straighten your legs and inhale as you return to the starting position.
Cable Assisted Inverse Leg Curl alternatives
More hamstrings exercises
Cable Assisted Inverse Leg Curl FAQ
What muscles does Cable Assisted Inverse Leg Curl work?
Cable Assisted Inverse Leg Curl mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The glutes, lower back and abdominals work as secondary muscles.
What equipment do you need for Cable Assisted Inverse Leg Curl?
You need a cable.
How many sets and reps of Cable Assisted Inverse Leg Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Assisted Inverse Leg Curl good for beginners?
Yes. Cable Assisted Inverse Leg Curl is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Cable Assisted Inverse Leg Curl burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Assisted Inverse Leg Curl?
Other exercises for the hamstrings include Resistance Band Leg Curl, Band Standing Leg Curl, Exercise Ball Leg Curl and Suspension Trainer With Grips Leg Curl.
For developers
Use Cable Assisted Inverse Leg Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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