TETSUAssisted Prone Hamstring vs Inverse Leg Curl (On Pull-Up Cable Machine)
The Assisted Prone Hamstring and the Inverse Leg Curl (On Pull-Up Cable Machine) both train the hamstrings as their primary muscle. The Assisted Prone Hamstring is an assisted movement while the Inverse Leg Curl (On Pull-Up Cable Machine) is bodyweight-based (a bar, rings or a station). Here is how they compare and when to pick each.
Side-by-side comparison
| Assisted Prone Hamstring | Inverse Leg Curl (On Pull-Up Cable Machine) | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and lower back | glutes and calves |
| Equipment | assisted | bodyweight |
| Steps in our guide | 5 | 6 |
How each one starts
Assisted Prone Hamstring — first steps
- Lie face down on a mat or bench with your legs fully extended.
- Have a partner or use a resistance band to secure your ankles.
Inverse Leg Curl (On Pull-Up Cable Machine) — first steps
- 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.
Full step-by-step guides are linked below.
Which should you choose?
The Assisted Prone Hamstring reduces the load so you can own the movement before going unassisted. The Inverse Leg Curl (On Pull-Up Cable Machine) needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the hamstrings adapting.
Full form guides
Common questions
Is the Assisted Prone Hamstring better than the Inverse Leg Curl (On Pull-Up Cable Machine)?
Neither is universally better — both train the hamstrings as the primary mover. The Assisted Prone Hamstring reduces the load so you can own the movement before going unassisted, while the Inverse Leg Curl (On Pull-Up Cable Machine) needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Assisted Prone Hamstring and the Inverse Leg Curl (On Pull-Up Cable Machine) in the same program?
Yes, but usually not in the same session — they overlap heavily on the hamstrings. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Assisted Prone Hamstring and the Inverse Leg Curl (On Pull-Up Cable Machine) work the same muscles?
The primary muscle is the same: the hamstrings. Supporting muscles differ slightly — glutes and lower back for the Assisted Prone Hamstring versus glutes and calves for the Inverse Leg Curl (On Pull-Up Cable Machine).
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.