Inverse Leg Curl (on pull-up cable machine)
- Zielmuskel
- Hamstrings
- Synergistenmuskeln
- Biceps Brachii, Deltoid Anterior, Gastrocnemius, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Popliteus, Sartorius, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The inverse leg curl performed on a pull-up cable machine is a bodyweight strength exercise that places direct load on the hamstrings by requiring them to control a forward fall from a kneeling position. The gastrocnemius and popliteus assist at the knee, while the sartorius contributes to hip stability, and the upper-body muscles — including the pectoralis major, anterior deltoid, and triceps brachii — are recruited to catch and push back at the bottom of the rep.
Inverse Leg Curl (on pull-up cable machine): So führst du sie aus
- 1Set the seat or pad of the pull-up cable machine at a height where, when kneeling on it, your knees are at the edge and your ankles can hook securely under the handles or the frame behind you.
- 2Kneel on the pad with your knees hip-width apart, shins pressed down, and ankles firmly hooked under the anchor point so your feet cannot lift.
- 3Hold your torso upright, brace your core, and squeeze your glutes lightly to align your hips over your knees.
- 4Keeping your body in a straight line from knee to head, begin lowering yourself forward by resisting with your hamstrings — do not bend at the hips.
- 5Lower as slowly as you can under hamstring control, aiming to take at least three seconds on the descent.
- 6When you reach the point where your hamstrings can no longer hold you, place your hands in front of you and absorb the remainder of the fall with a controlled push-up catch.
- 7From the bottom position, push the floor away with your hands and use that momentum to help your hamstrings pull your body back up to the kneeling start position.
- 8Lock out at the top with hips fully extended over your knees before beginning the next rep.
- 9Complete your target reps, then step off the machine carefully.
Technik-Tipps
- Keep your hips in line with your torso throughout the descent — any hip bend shortens the hamstring range and makes the movement easier but less effective.
- Prioritize a slow, controlled lowering phase; the eccentric portion is where most of the hamstring stimulus comes from.
- Start with an assisted variation by placing a resistance band across the thighs or having a partner support your hips until you can perform several unassisted reps.
- Grip the pad or frame with your knees and press your shins down hard to keep your ankles anchored without relying entirely on the hook point.
- Breathe in on the way down and out as you pull back up to help maintain core pressure throughout each rep.
Häufige Fehler
- Bending at the hips during the descent, which shortens the hamstring moment arm and shifts load away from the target muscle, reducing the training stimulus.
- Dropping too fast by not resisting with the hamstrings, which turns the movement into a controlled fall rather than a hamstring eccentric and eliminates most of the benefit.
- Using ankle hooks that are unstable or too loose, which causes the feet to pull free mid-rep and creates a fall risk.
- Trying to pull back up using only arm push rather than hamstring contraction, which trains the chest and triceps but bypasses the intended muscle.
- Letting the lower back hyperextend at the top instead of maintaining a neutral spine, which compresses the lumbar vertebrae and reduces core engagement.
Häufig gestellte Fragen
What muscles does the inverse leg curl work?
The hamstrings are the primary target, with the gastrocnemius and popliteus assisting at the knee. The sartorius helps stabilize the hip, and the pectoralis major, anterior deltoid, triceps brachii, and biceps brachii all engage at the bottom of the rep when you catch and push back up.
Is the inverse leg curl the same as a Nordic curl?
They are the same movement pattern. The Nordic curl is the standard name; performing it on a pull-up cable machine is simply a way to anchor your ankles using the machine's handles or frame instead of a dedicated Nordic curl bench or a training partner.
Is the inverse leg curl good for beginners?
It is a very demanding exercise and is generally not suitable for true beginners. Most people need a baseline of hamstring strength before attempting it. Start with the assisted version — use a resistance band looped around your waist or have a partner support your hips — until you can perform a slow, controlled descent.
How many sets and reps should I do?
Because the movement is highly demanding, 2–4 sets of 3–6 reps is a reasonable starting point, focusing on the quality of each slow descent. As strength builds you can increase reps or reduce assistance rather than simply adding volume.
What are alternatives to the inverse leg curl?
If you do not have access to a pull-up cable machine, any fixed anchor point for your ankles works — a partner holding your feet, a lat pulldown seat, or a glute-ham raise bench all allow the same movement. Lying dumbbell leg curls and Romanian deadlifts are less technique-demanding alternatives that also target the hamstrings.
