Cable Assisted Inverse Leg Curl exercise animation (Male)

Cable Assisted Inverse Leg Curl

Target muscle
Hamstrings, Quadriceps
Synergist muscles
Gastrocnemius, Gracilis, Popliteus, Sartorius
Equipment
Cable
Body part
Thighs
Type
Strength

The cable assisted inverse leg curl is a kneeling bodyweight hamstring exercise that trains the hamstrings to control knee flexion, with the quadriceps working through the range and the calves (gastrocnemius), gracilis, popliteus, and sartorius assisting. A cable handle held in front gives you just enough assistance to lower under control and pull yourself back up, making the demanding nordic-style movement accessible to more lifters.

How to do the Cable Assisted Inverse Leg Curl

  1. 1Anchor your ankles securely under a padded support and kneel upright with your thighs, hips, and torso forming a straight line.
  2. 2Set a cable pulley in front of you at roughly chest height and hold the handle with both hands, arms extended for assistance.
  3. 3Brace your core and squeeze your glutes so your hips stay extended and do not bend throughout the rep.
  4. 4Lower your torso toward the floor slowly by letting your knees straighten, resisting the descent with your hamstrings.
  5. 5Use the cable to take only as much load off as you need, keeping a slow, controlled tempo on the way down.
  6. 6When you reach the limit of your control, pull through the cable and contract your hamstrings to bring your body back to the upright start.
  7. 7Keep the straight line from knees to shoulders the whole way up, then reset and repeat for your target reps.

Form tips

  • Keep your hips fully extended and glutes squeezed so the work stays in your hamstrings instead of folding at the waist.
  • Lower as slowly as you can control; the eccentric (lowering) phase is where the hamstrings build the most strength.
  • Lean on the cable only as much as you must, then reduce the assistance over time as you get stronger.
  • Make sure your ankles are firmly anchored before you start so you stay stable through the full range.
  • Keep your neck neutral and gaze slightly ahead rather than tucking your chin to your chest.

Common mistakes

  • Bending at the hips to lower the torso, which shifts the movement away from the hamstrings and shortens the effective range.
  • Dropping quickly instead of lowering under control, which wastes the eccentric load that builds hamstring strength and raises strain risk.
  • Pulling hard on the cable the whole rep, which removes tension from the hamstrings and turns it into mostly an arm pull.
  • Loose or poorly anchored ankles, which makes you unstable and forces an abrupt, uncontrolled descent.
  • Hyperextending the lower back to fake an upright position, which loads the spine instead of keeping the line through the glutes.

Frequently asked questions

What muscles does the cable assisted inverse leg curl work?

It targets the hamstrings and quadriceps, with the calves (gastrocnemius), gracilis, popliteus, and sartorius assisting to control knee flexion and stabilize the movement.

Is the cable assisted inverse leg curl good for beginners?

Yes. The cable lets you remove as much load as you need, so beginners can perform a controlled nordic-style curl that would otherwise be too hard, then dial back the assistance as they get stronger.

Why use the cable for assistance instead of doing a nordic curl unassisted?

Holding the cable lets you take just enough weight off to lower slowly and pull yourself back up, so you can train the full range with good form before you are strong enough for the unassisted version.

How many sets and reps should I do?

Because the eccentric is demanding, 3 to 4 sets of 5 to 10 controlled reps works well. Focus on a slow lowering phase and add reps or reduce the assistance before adding speed.

Where should I feel the cable assisted inverse leg curl?

You should feel it strongly in your hamstrings, especially on the slow lowering phase, with the calves and inner-thigh muscles assisting. If you mostly feel your lower back, you are likely bending at the hips.

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