TETSUCable Assisted Inverse Leg Curl vs Inverse Leg Curl (Bench Support)
The Cable Assisted Inverse Leg Curl and the Inverse Leg Curl (Bench Support) both train the hamstrings as their primary muscle. The Cable Assisted Inverse Leg Curl uses a cable while the Inverse Leg Curl (Bench Support) is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Cable Assisted Inverse Leg Curl | Inverse Leg Curl (Bench Support) | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and calves | glutes and calves |
| Equipment | cable | bodyweight |
| Steps in our guide | 7 | 5 |
How each one starts
Cable Assisted Inverse Leg Curl — first steps
- 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.
Inverse Leg Curl (Bench Support) — first steps
- Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
- Hold onto the bench for support.
Full step-by-step guides are linked below.
Which should you choose?
The Cable Assisted Inverse Leg Curl keeps constant tension on the muscle through the whole range of motion. The Inverse Leg Curl (Bench Support) needs no equipment 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 Cable Assisted Inverse Leg Curl better than the Inverse Leg Curl (Bench Support)?
Neither is universally better — both train the hamstrings as the primary mover. The Cable Assisted Inverse Leg Curl keeps constant tension on the muscle through the whole range of motion, while the Inverse Leg Curl (Bench Support) needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Cable Assisted Inverse Leg Curl and the Inverse Leg Curl (Bench Support) 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 Cable Assisted Inverse Leg Curl and the Inverse Leg Curl (Bench Support) work the same muscles?
Yes — the primary muscle is the same (hamstrings) and both rely on the same supporting muscles: glutes and calves.
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.