TETSUInverse Leg Curl (On Pull-Up Cable Machine)
The Inverse Leg Curl (On Pull-Up Cable Machine) is a bodyweight exercise for the upper legs that primarily targets the hamstrings, with the glutes and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the 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.
Common questions
What muscles does the Inverse Leg Curl (On Pull-Up Cable Machine) work?
The Inverse Leg Curl (On Pull-Up Cable Machine) primarily targets the hamstrings. The glutes and calves work as supporting muscles.
What equipment do I need for the Inverse Leg Curl (On Pull-Up Cable Machine)?
None. The Inverse Leg Curl (On Pull-Up Cable Machine) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Inverse Leg Curl (On Pull-Up Cable Machine) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Inverse Leg Curl (On Pull-Up Cable Machine) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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