Cable Assisted Inverse Leg Curl

The cable assisted inverse leg curl is an exercise targeting the hamstrings, performed using a cable machine to provide resistance as you curl your legs toward your glutes while lying face down.

Quick Facts

How to Do Cable Assisted Inverse Leg Curl

Follow these step-by-step instructions to perform Cable Assisted Inverse Leg Curl with proper form and technique.

1. Adjust the cable machine so that the ankle attachment is at the lowest setting.
2. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
3. Hold onto the handles of the bench for stability.
4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
5. Pause for a moment at the top of the movement, squeezing your hamstrings.
6. Inhale and slowly lower your legs back to the starting position.
7. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Cable Assisted Inverse Leg Curl targets helps you integrate it effectively into your training program.

Benefits of Cable Assisted Inverse Leg Curl

Incorporating Cable Assisted Inverse Leg Curl into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Hamstrings Development: Cable Assisted Inverse Leg Curl directly targets and strengthens the Hamstrings, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Glutes and Calves, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Assisted Inverse Leg Curl build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Cable Assisted Inverse Leg Curl safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Assisted Inverse Leg Curl, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Hamstrings and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Hamstrings typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Assisted Inverse Leg Curl, track these metrics during your workouts: