Cable Assisted Inverse Leg Curl

HamstringsCableIntermediate
1. Adjust the cable machine to a low setting. 2. Stand facing away from the machine and attach the ankle cuff to one leg. 3. Step forward and extend your leg in front of you, keeping your body straight and balanced. 4. Bend your knee and lift your leg backwards, pulling the cable with your ankle cuff. 5. Keep your core engaged and control the movement as you bring your heel towards your glutes. 6. Pause briefly at the top of the movement and squeeze your hamstring muscles. 7. Slowly lower your leg back down to the starting position, maintaining control throughout. 8. Repeat the exercise for the desired number of repetitions and then switch to the other leg.

How to perform the Cable Assisted Inverse Leg Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Assisted Inverse Leg Curl using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your hamstrings rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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