Cable assisted inverse leg curl

Category

Legs

Difficulty

Beginner

Equipment

Cable Pulley Machine

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Erector Spinae, Rectus Abdominis, Obliques

How to do it

1. Kneel on the seat of a cable pulldown machine with both legs secured under the thigh pads. Face away from the machine and hold the cable bar behind your neck with both hands.
2. Lean forward to straighten your legs until your torso is almost parallel to the floor.
3. Slowly return to the starting position by bringing your upper body back up, bending at the knees.
4. Repeat the movement for the desired number of repetitions.

Form tips

• Perform the movement slowly and with control to maximize muscle activation and reduce the risk of injury.
• Avoid using momentum; focus on the controlled contraction of your hamstrings.
• Exhale as you straighten your legs and inhale as you return to the starting position.